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 Running. Show all posts
Showing posts with label Running. Show all posts
Monday, 15 October 2012
Sunday, 14 October 2012
Running Tips - Eat More Peanut Butter!
One of the best things that a runner can eat is something that we've all loved since we were kids - Peanut Butter. You may have gotten away from eating it as you got older - but it is great for runners! Read on to find out more about why you should include this wonderful food in your diet.
First of all peanut butter is a great source of protein. And, runners need protein in their diet. Protein is needed to build muscles and to repair muscles that may be damaged during training. Two tablespoons have 8 grams of protein - the same amount that is in 1 ½ ounces of turkey.
The protein and fiber that is in peanut butter helps you to feel fuller than many foods. And, it will keep you feeling fuller for a longer period of time. This will help keep you energized if you are doing a longer run or a hard interval workout. You should be able to complete that workout out without feeling depleted.
You also don't have to worry about buying the "all natural" brands. Commercial brands have the same amount of protein, fiber and carbs and more economical. So, buy whatever brand you want - it may make you feel better to get the brand that you grew up on!
Peanut butter is great no matter what time of the day that you choose. However, in my opinion, morning is the best time to get your fix. Since peanut butter gives you such a sense of fullness that lasts - eating it early will keep you fuller throughout the day. If you are trying to drop a few pounds, eating it early may keep you from overeating all day.
Putting it on bagels is a great pre-run food that will give you energy throughout your run. Also, it's great for after run refueling. You can put peanut butter on your pancakes, toast or English muffins. It's also a great snack on apples for a healthy pick me up later in the afternoon.
Peanut butter is a great food for runners. With all the fiber and protein that it has - eating this can help you to stay healthy and help you recover quicker from your hard or long workouts. And, it doesn't hurt that it just tastes good! And, isn't that something that all runners want? To eat something that is good for you - and that you actually want to eat? Peanut butter fills that need.
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First of all peanut butter is a great source of protein. And, runners need protein in their diet. Protein is needed to build muscles and to repair muscles that may be damaged during training. Two tablespoons have 8 grams of protein - the same amount that is in 1 ½ ounces of turkey.
The protein and fiber that is in peanut butter helps you to feel fuller than many foods. And, it will keep you feeling fuller for a longer period of time. This will help keep you energized if you are doing a longer run or a hard interval workout. You should be able to complete that workout out without feeling depleted.
You also don't have to worry about buying the "all natural" brands. Commercial brands have the same amount of protein, fiber and carbs and more economical. So, buy whatever brand you want - it may make you feel better to get the brand that you grew up on!
Peanut butter is great no matter what time of the day that you choose. However, in my opinion, morning is the best time to get your fix. Since peanut butter gives you such a sense of fullness that lasts - eating it early will keep you fuller throughout the day. If you are trying to drop a few pounds, eating it early may keep you from overeating all day.
Putting it on bagels is a great pre-run food that will give you energy throughout your run. Also, it's great for after run refueling. You can put peanut butter on your pancakes, toast or English muffins. It's also a great snack on apples for a healthy pick me up later in the afternoon.
Peanut butter is a great food for runners. With all the fiber and protein that it has - eating this can help you to stay healthy and help you recover quicker from your hard or long workouts. And, it doesn't hurt that it just tastes good! And, isn't that something that all runners want? To eat something that is good for you - and that you actually want to eat? Peanut butter fills that need.
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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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Friday, 14 September 2012
Running Tips - Knowing Your Target Heart Rate
I'm sure that you've heard runners talking about their target heart rates. You probably have even seen runners wearing a heart monitor on them when they run. Knowing your target heart rate can help you get the most benefit from your running. Knowing what your heart rate is can also help you determine if you are actually training too hard or not pushing yourself enough.
Your target rate when you are running should be 50-85% of your maximum rate. Here is the method that most runners use for determining their target.
The first thing that you want to do is to take your "resting" heart rate. The perfect time to do this is to do when you first wake up in the morning - before you even get out of bed. Place two fingertips on one of your pulse sites - either your neck or your wrist. Be careful not to press too hard. Count the beats of your heart for one minute.
Do this for three mornings. Write down what your pulse rate is. Then, after the third morning - average those three reading to get your average rate. (Add the three together and then divide by three).
Now you want to determine what your maximum rate is. Take your age and then subtract it from 220. For instance, if you are 40 years old - - - 220 - 40 = 180. To determine your target rate you take your maximum rate - your resting rate and multiply it by the intensity of your workout (50-85%) then add back in your resting rate.
So, following our example, let's say that you want to run at 50% of your target. Let's also say that your average resting rate is 72. Now, let's calculate your target rate.
220 - 40 = 180. 180 - 72 = 108. 108 x.50 = 90. 90 + 72 = 162.
162 would be your target heart rate in this example. You can determine this on your run by counting it yourself or by wearing a heart monitor. If you were planning on a harder workout and your heart rate is quite lower than your target - then you know that you may want to kick it up a notch if possible.
By checking your heart rate every morning before you get up - you can keep a check on your body. If some morning your heart beat is significantly higher, you may not be fully recovered from your run the day before. Then, you know that you should take an easy day to recover fully.
Knowing your target heart rate can help you become a better runner as well as keep you from doing too much, too soon. This will help you stay on the roads for a long, long time.
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Your target rate when you are running should be 50-85% of your maximum rate. Here is the method that most runners use for determining their target.
The first thing that you want to do is to take your "resting" heart rate. The perfect time to do this is to do when you first wake up in the morning - before you even get out of bed. Place two fingertips on one of your pulse sites - either your neck or your wrist. Be careful not to press too hard. Count the beats of your heart for one minute.
Do this for three mornings. Write down what your pulse rate is. Then, after the third morning - average those three reading to get your average rate. (Add the three together and then divide by three).
Now you want to determine what your maximum rate is. Take your age and then subtract it from 220. For instance, if you are 40 years old - - - 220 - 40 = 180. To determine your target rate you take your maximum rate - your resting rate and multiply it by the intensity of your workout (50-85%) then add back in your resting rate.
So, following our example, let's say that you want to run at 50% of your target. Let's also say that your average resting rate is 72. Now, let's calculate your target rate.
220 - 40 = 180. 180 - 72 = 108. 108 x.50 = 90. 90 + 72 = 162.
162 would be your target heart rate in this example. You can determine this on your run by counting it yourself or by wearing a heart monitor. If you were planning on a harder workout and your heart rate is quite lower than your target - then you know that you may want to kick it up a notch if possible.
By checking your heart rate every morning before you get up - you can keep a check on your body. If some morning your heart beat is significantly higher, you may not be fully recovered from your run the day before. Then, you know that you should take an easy day to recover fully.
Knowing your target heart rate can help you become a better runner as well as keep you from doing too much, too soon. This will help you stay on the roads for a long, long time.
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Running Tips - Is Your Running Non-Negotiable?
As a runner, you need to have the mindset that your running is non-negotiable. You need to have the attitude that no matter what you are going to get your run in. The United States Postal Service used to have a quote: "Neither snow nor rain nor heat nor gloom of night stays these couriers from the swift completion of their appointed rounds". This is how I feel about my running - it's going to happen. Do you have the same attitude? There are several things that you can do to make sure that you do have time to get a run in - no matter what. Let's talk about some of them.
First of all, the best time to run to make sure that nothing stands between you and your run is to get it done first thing in the morning. If you're not a morning person, this can be tough to do at first. But after a few weeks, you'll get used to getting up earlier and it will actually come easily. If you run first thing, nothing that happens during your day will come between you and your run. Things pop up for all of us - but you can know that you've done your run for the day.
If you just can't get up in the morning, another good thing to do is to keep a bag packed in your car. Keep running clothes with you - a pair of shoes, shirts/shorts, etc. Then, if you have a break in the day - or maybe you've dropped the kids off at practice - you can lace up your shoes and hit the roads. You never know when a free half hour or so may pop up so that you can run. So, it's a great idea to be prepared for it.
Make an appointment with yourself to run. I know that this sounds crazy, but if you actually have it on your schedule - you're less likely to not get it done! Treat it as an appointment with the doctor, etc. Have it be that important to you.
Running is so good for you physically and mentally. But you need to be dedicated to it to get the full benefits that running can bring. You can't just run one day and then not run again for a few weeks. So, make sure that you have the commitment and the attitude that your running in non-negotiable. Then, I know that you'll get it done!
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First of all, the best time to run to make sure that nothing stands between you and your run is to get it done first thing in the morning. If you're not a morning person, this can be tough to do at first. But after a few weeks, you'll get used to getting up earlier and it will actually come easily. If you run first thing, nothing that happens during your day will come between you and your run. Things pop up for all of us - but you can know that you've done your run for the day.
If you just can't get up in the morning, another good thing to do is to keep a bag packed in your car. Keep running clothes with you - a pair of shoes, shirts/shorts, etc. Then, if you have a break in the day - or maybe you've dropped the kids off at practice - you can lace up your shoes and hit the roads. You never know when a free half hour or so may pop up so that you can run. So, it's a great idea to be prepared for it.
Make an appointment with yourself to run. I know that this sounds crazy, but if you actually have it on your schedule - you're less likely to not get it done! Treat it as an appointment with the doctor, etc. Have it be that important to you.
Running is so good for you physically and mentally. But you need to be dedicated to it to get the full benefits that running can bring. You can't just run one day and then not run again for a few weeks. So, make sure that you have the commitment and the attitude that your running in non-negotiable. Then, I know that you'll get it done!
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