Smart Snacking

Snacking is part of everyday life, especially for runners who need to keep themselves well fueled. But when you're trying to lose weight, every calorie counts. "You need to find calorie bargains and decide what you don't mind substituting," says Charles Stuart Platkin, author of The Diet Detective's Count Down (Fireside, 2007). For example, both tortilla chips and pretzels would satisfy a salty-snack craving, and on a one-to-one basis they are close in calories (one tortilla chip is 13.5 calories, compared with 12 calories for one pretzel). But the extra 1.5 calories per chip add up fast when you eat a couple of handfuls. Here are some more snack comparisons to consider:

One McDonald's french fry: 5 calories VS. One Pringles potato chip: 10 calories
A handful of chips over a handful of the fries equals 100 extra calories.

One M&M: 4.3 calories VS. One bite of a Hershey's bar with almonds: 37 calories
Okay, so you won't eat one, but each M&M candy is relatively low in calories and easier to portion control.

One tablespoon of cream cheese: 50 calories VS. One tablespoon of peanut butter: 90 calories
The peanut butter has nearly double the calories of the cream cheese, but it also has more protein and healthy fats.

One grape tomato: 1 calorie VS. One green seedless grape: 4 calories
Both are healthy choices, but if you're trying to lose weight, grape tomatoes have fewer calories and more fiber.

One peppermint Altoid: 3.5 calories VS. One jelly bean: 4 calories
Even the mints you use to freshen your breath must be factored into your daily calories. When you pop one, it's equivalent to eating a jelly bean.

You get what you plan

When I started this morning, my body was not responding too well becasue of less sleep and a good decent run the previous day. I started thinking that I will run only 2 km. But as the run progressed I ended up running 8 km. Not only that, it was the decent pace of 10.94 km/ hr. This was quite a satisfying performance.

I realized that running builds a motion in body and mind. Most of the body control are managed by mind and we achieve what our mind is willing to achieve. I was committed to a Run Target and I was feeling ashamed of not getting it there. My mind processed to go for 8 k run to fulfill the aim and save from the shame.

Eat like a Runner

The high school cross-country season is ready to begin, and that means two things: More miles and more hills. That also means you need to pay extra attention to your eating habits, or you'll be fading at practice and walking the hills. You don't need to stuff yourself, but you need substantial, energy-rich meals-probably more food than you realize-to fuel your training and racing this fall. The following seven tips will make adding those extra calories a cinch.

1. BOYS AND GIRLS: DIFFERENT Bodies, DIFFERENT NeedsBoys and girls are different. The average high school-age boy burns at least a few hundred calories per day than the average girl. Why? Mainly because boys tend to weigh more. This is also the reason why, during running, boys burn about 20 calories per mile more than girls do. As a result, boys generally need to eat more than girls. All runners should eat a balanced diet including complex carbohydrates such as pasta, fresh fruit, and bread. They should also get plenty of lean protein such as turkey, chicken, and low-fat dairy. But since boys are bigger and have more muscle than girls, they should also be sure to take in more protein, say, a couple extra slices of turkey on a sandwich or a second hot dog from the grill.Girls, because of menstruation, need more iron than boys, and should make iron-rich foods such as fortified cereals, lean beef, and spinach part of their everyday diet.

2. THINK 500 You're a runner, not a couch potato, so you shouldn't eat like a couch potato by going overboard with empty-calorie foods such as cookies and chips.But sometimes a reverse psychology comes into play, and the more runners train, the less they eat. It's the wrongheaded idea that the thinner you are, the better you'll run. Not so. You need adequate food to fuel your heavy-duty sport.That's why we want you to "Think 500." Ellen Coleman, R.D., sports dietitian and author of Eating for Endurance, says that high school runners need 500 more calories per day than their nonathletic counterparts. That's at least 2,800 per day for athletic boys (as opposed to 2,300 for sedentary boys), and at least 2,400 for athletic girls (versus 1,900 for inactive girls). These numbers are important. How can you determine if you're meeting them? Check our next tip.

3. FUEL UPFirst, eat a hearty breakfast before school, and then follow up with a hearty lunch. Make sure you eat a substantial amount of your daily food intake by lunchtime to ensure you have energy to burn during your afternoon run. "Think of it as putting fuel in your gas tank," says sports dietitian Nancy Clark, R.D., author of Nancy Clark's Sports Nutrition Guidebook. "If the tank is low, you'll run out of gas, and end up on the side of the road." Clark recommends that young runners try to consume 70 to 75 percent of their daily calories by the time of afternoon practice. This includes a morning snack (at about 9:30) and prerun snack (at about 2:00) in addition to breakfast and lunch.Balancing your eating is also key. Don't try to eat a small breakfast and then a gigantic lunch. That will make you bloated and tired for your afternoon run. Better plan: eat two meals and two snacks.

4. GO HALVESGrabbing a deep-fried apple pie at McDonald's on the way to school is not a smart way to get more calories. Nor is tearing into a bag of barbecue potato chips at lunch. Plan ahead to get the right fuel. Clark says the key is eating an extra half-serving of healthy foods. Have an extra half bowl of Wheaties with a banana at breakfast. Or pack an extra half of a turkey-and-cheese sandwich at lunch. "The bottom line," says Clark, "is to remember to think in terms of eating complete meals, and not just snack, at meal times."

5. EAT LIGHTLY NIGHTLY Your dinner and postrun snack should make up roughly 25 to 30 percent of your daily calories. At night, food replenishes calories burned during running and aids in muscle recovery.Plan to refuel with a snack (banana or energy bar) after practice. And then have a energy-replenishing dinner-a chicken breast, broccoli, and rice, for example. Go ahead and eat dessert, but avoid loading up on snacks all night long.Eating light at night is also the best way to maintain an ideal weight. Late-night snacking can lead to weight gain.

6. RUN FAST, EAT SLOWLYHunger is your body's signal that you are running low on fuel. If you feel hungry, by all means, eat. But it helps to distinguish true hunger from a craving. You might think you're hungry for a third or fourth slice of pizza, but in reality you could just be craving it. Eating slowly, savoring each bite, will satisfy you more than if you wolf down a couple of slices

Breaks builds Strength

When we muscles time to shape up by giving rest and enough of proteins. It works well for extracting out either for tempo run or long distance running. I am happy to have regular breaks. I am in the running system for longer period.

I am very very satisfied.

Breaks are important

I had a break of 2 day where I ran just 5 km. This game me enough strength and I managed to get enough pace today on the 8 km run. This is amazing. I will remember this learning.

Body Demands Rest

We have a good ecosystem in our body. If one part is used high, then the next part is adjusted to keep the balance. Say for example if we have done good running and not taken proper sleep.Body will demand for its share of rest and not respond to any physical work. In a running streak we have to keep this in mind and keep changing our program knowing the body needs.

Running in a new city is a great treat

I was in Ludhiana. I enjoyed running in a park and covered some 4 miles. It was a good new experience. A runner gets a great enjoyment in using new courses and facing various climatic conditions.

warm up

Warming up muscles is most important for running.

I am experimenting with warm up drill for some time. One method is very effective. Run and walk for some initial time at regular intervals. A good 10 minutes should be devoted to running.

I am finding this way of warm up quite efficient.

Runner Food Plan

It seems almost impossible that runners could become overweight. All that running, all those calories burned along city streets and down park paths--it just doesn't seem right (or fair). The problem is that we read about the performance-oriented nutritional habits of ultrathin elite runners (lots of carbo-loading and truckloads of energy bars, gels, and drinks), then assume that as recreational runners we should do the same. But we're not elite runners. We're average people who use running to manage our weight, increase our energy, and lead healthy lives.Think about this scary fact: It takes only 100 extra calories a day to gain 10 pounds in a year. That's one high-calorie prerun snack that you didn't need. Or one unnecessary bottle of sports drink before a 30-minute walk. The extra weight many runners carry around is simply the result of eating for energy or performance--with little regard for total calories. But calories do count, and as runners we tend to underestimate the amount we eat and overestimate the amount we burn.What you need to do is match your eating plan to your running habits. You need to know exactly when to eat those carbohydrate-rich foods that will give you the energy you need to run well.You also need to know when to consume the lean proteins and heart-healthy fats that will keep you satiated while still losing weight. You need the Runner's Diet. The Runner's Diet helps you determine the real number of calories you need to maintain or lose weight based on your current running schedule. It's a 50-25-25 eating plan, where 50 percent of your calories come from carbohydrates, 25 percent from protein, and 25 percent from fat. With half of your calorie intake coming from carbs, the diet provides you with plenty of readily available fuel for your runs. And with the rest of your calories split evenly between proteins and fats, you feel full longer, which is key to losing weight. The diet also focuses your carbohydrate intake around your runs and emphasizes the right proteins and fats for all other meals to optimize performance and weight loss

Good Runner's Diet

Many runners would like to lose a pound or 2. Maybe 5. Maybe more. Why? That's easy: to feel better, look better, improve their health, and run farther and faster.However, losing weight can be surprisingly difficult. In fact, national health surveys show Americans in general are getting fatter. Sure, regular runners should be ahead of the pack, but many are still losing the weight-gain war.What you need is a simple plan. Here it is, in just two parts: (1) Make a little more time to run; (2) Concentrate on a handful of dietary changes that, over the course of a year, can produce significant weight-loss results.Below we've listed 20 great diet changes that you'll find easy to achieve. Many of them will help you cut 100 calories or more from a single serving. Now do the math. Say you eat this particular food or meal three times a week. That's 100 x 3 x 52, or 15,600 calories saved in a year. Which comes to almost 5 pounds, since you'll lose one pound for every 3,500 calories cut from your food intake. Make another food substitution, and you're up to 10 pounds. Beyond that, the sky's the limit. Here's your meal-by-meal planner.
BREAKFASTDon't skip breakfast. A good breakfast is the most crucial part of any healthy weight-loss effort, as it revs up your energy level and metabolism for the full day.Homemade raisin bran Description: Mix one cup of Total cereal, a packet of raisins, and 1 cup nonfat milk. This simple home recipe with 244 calories fortifies you with 100 percent of the Daily Value for most vitamins and minerals, boosts your protein intake by 12 grams, and gives you a sweet, natural fiber and sugar source.You'll Save: 50 calories, 6 teaspoons of sugar, and 5 grams of fat compared with ready-to-serve raisin bran doused with a cup of 2-percent milk.Scrambled whites with greensDescription: This low-fat, scrambled-egg alternative provides 54 grams of high-quality dietary protein in just 255 calories. First, spray your frying pan with fat-free Pam. Then pour the equivalent of four servings of Eggology egg whites (or Second Nature or Egg Beaters egg whites) in a bowl and blend with 1/2 cup spinach and 1/2 cup mushrooms. Heat the pan until the Pam starts to bubble, pour in the eggs, and fry until the eggs are nearly dry. You'll Save: 40 calories, 100 milligrams of cholesterol, and 13 grams of fat compared with two normal scrambled eggs.Balanced Diet ShakeDescription: For something cool, tasty, and nutrient-filled in the morning, try a shake or smoothie. The Balanced Diet nutritional drink provides 180 calories with lots of complex carbohydrates, vitamins, and minerals in a naturally flavored French vanilla or chocolate royale. Each serving includes 5 grams of dietary fiber and 10 grams of soy, or 40 percent of the daily minimum now recommended by the American Heart Association. You'll Save: 60 calories daily and nearly 6 grams of fat compared with many other similar drinks.Frozen fruit smoothieDescription: You can prepare your own personal antioxidant-filled fruit smoothie like the following one that runner Bruce Shapiro used to lose 30 pounds over the last few years. Combine and blend: one cup frozen, unsweetened blueberries; 1/2 banana; 1/4 cup wheat germ; and water.You'll Save: 200 calories for each 2- to 3-cup serving, compared with many store-bought and canned smoothie beverages. Toasted plain Lender's Bagel with natural jamDescription: Sure, a frozen bagel can't match a fresh one, but it's easier to obtain for many people, and a little toasting brings it to near perfection. Just spread with your favorite natural jam. You'll Save: Anywhere from 160 to 360 calories and more than 10 grams of fat compared with similar bagels bought at Dunkin' Donuts and other outlets where the bagels are spread with cream cheese.
LUNCHLunch is the second-most-important meal of the day in your weight-loss plan. It boosts your energy level and regulates your metabolism to keep you on an even keel.Boca Burger Grilled Vegetable burgerDescription: This zesty, soy-based vegetarian alternative to the high-saturated-fat American BBQ staple contains hints of zucchini, red-bell pepper, garlic, onion, and even a couple of cheeses. It tastes great and provides a good dose of protein. Add some lettuce, tomato, ketchup, or your other favorite toppings, and you'll hardly notice the difference from the traditional burger.You'll Save: Up to 180 calories and 19 grams of fat compared with a typically-grilled 3-ounce beef burger.Alvarado Street sprouted wheat tortillaDescription: It's easy to make your own delicious wrap and save hundreds of calories. With this tasty, organic, whole-wheat tortilla you'll have no trouble fixing a quick, hearty lunch. Boost your vitamin and mineral intake by loading on a handful of greens, shredded carrots, tomato, and peppers along with grilled chicken, lean meat, turkey, or a bean-based filler.You'll Save: Anywhere from 50 calories and 5 grams of fat to much more if you customarily buy a commercial wrap drowning in mayo, oily toppings, or greasy chicken.Subway roast beef sub sandwichDescription: Can't live without meat? You don't have to. Meat is a great source of protein, iron, and several important minerals, and the Subway lean 6-inch roast beef sub contains just 264 calories and 4.5 grams of fat in a meal perfectly balanced with lettuce, tomato, and vegetables.You'll Save: Nearly 100 calories and 12 grams of fat compared with a tuna salad sub, and more than 20 grams of fat compared with the classic meatball sub. Health Valley chili Description: The right soup is always a great part of your weight-loss arsenal. This can of fat-free chili is tasty, easy to prepare, and filled with healthy fiber. You'll Save: 200 calories and 22 grams of fat compared with other prepared and restaurant chilis. Tossed salad with croutons instead of salad dressing.Description: You know that green salads make an important contribution to your day's eating, but you've probably never thought of them as an expression of art and adventure. Here's your chance. Instead of drenching your salads in high-fat dressings, decorate them with croutons, beans, or fruit.You'll Save: 100 calories and 28 grams of fat when you add 1 ounce of croutons and 1/2 cup of beans, peas, and raisins to your salad in place of 1 ounce of an oil-based dressing. You'll also increase your intake of iron, folic acid, Vitamin C, and fiber.

Run Easy on a new course

It is good to enjoy a new course. Run easy is the Mantra. A easy run is good.

design your running diet

Three runners head out for a noontime five-miler. Each had eaten a yogurt an hour before. Midway through the run, one runner says he's feeling strong and asks if anyone's up for a few extra miles. The two other runners grunt their response, one indicating fatigue, the other expressing a strong desire for a pack of Tums. Sound like a riddle? In a sense, it is. All of the runners followed what the experts advise: eating an easily digestible food an hour before a run. But save for one person, they battled fatigue or stomach trouble. Where did they go wrong? "Runners know intellectually that food affects performance, but most don't take time to really examine what works best for their running," says Lauren Antonucci, R.D., marathoner, Ironman, and director of Nutrition Energy, a sports-nutrition consulting practice in Manhattan. "Once you have the basics for running, you need to individualize your approach to improve performance." Foods that leave one runner feeling strong may leave another feeling depleted, or worse. "Runners are different sizes and genders, and they run at different paces, all of which changes their calorie and carbohydrate needs," says Antonucci. "Plus, some people have stomachs of steel, others have sensitive systems." To find out what works best for you, you have to experiment--and take good notes. Experiment of OneRunners are more than just what they eat. Training, how well you slept, stress, and the weather--not just what, how much, and when you ate or drank--affect how well you run. "Keeping detailed notes about all of these factors in your training log will help you determine what's most affecting your running," says Leslie Bonci, R.D., a nine-time marathoner and director of sports-medicine nutrition at the University of Pittsburgh Medical Center.It's impossible to control all these variables, but having them down on paper enables you to make informed decisions about your nutrition. Say, for example, early morning workouts leave you feeling beat, despite steady training and plenty of sleep. Nutrition is the likely culprit--and an easy fix. "Most of what we eat the night before is used up by morning," says Bonci. "If you're putting in an easy hour, that's not a problem. But eating a few hundred calories before an intense or long run could be all you need to keep your energy up." (For other common mistakes and solutions, see "Fast Food Fixes," right.) To ensure you're seeing the whole nutritional picture, record how well you hydrate and what you eat before and after a run--the two meals or snacks that most affect your workout--as well as quantities and the time of your meals. Start by chronicling your usual eating patterns for a week, then "change only one aspect at a time, whether it's when you eat, the kind of food, or the amount," says Bonci. Test that change on three to seven runs. In doing so, you give yourself time to uncover fueling nuances, such as whether an extra half hour of digestion relieves side stitches, or whole bagels weigh you down. "If you're eating an easily digestible carbohydrate like a banana or a granola bar, and it's not working for you, try eating less or eating earlier," says Antonucci. Also take a look at the nutritional ratio on your plate. "Ask yourself, 'Am I shortchanging myself on carbs, fat, or protein?'" says Bonci. Your breakfast of two scrambled eggs, a yogurt, and a glass of OJ might be fine on rest days, but replacing the eggs with oatmeal on days when you run at lunch would boost your carb supply and, therefore, your energy. Or adding protein like nuts to a prerun snack of pretzels could help you feel more satiated before an evening run. Dedicate at least two weeks to your trial-and-error period, but be open to as many as eight. "How long you experiment depends on what you uncover," says Antonucci. Explore your eating when you're doing a variety of running workouts in order to see how changes impact various workouts. If you work on your fueling while preparing for a race, do so early in your training; the last four weeks before a race is the time to stick with what's worked best up to that point. Make analyzing your fuel as habitual as logging your miles, and you'll likely find yourself with extra energy. Not to mention a happy stomach.

Run Easy Harder

Fun from running is experiencing a easy run and achieve hard results. Either the distance target is a tough one or the pace of the day is the hard one. Both gives a joy and puch. Its builds great confidence and satisfaction.

Running is not just about the keeping fit physically but mentally too.

Plan weekly targets

Weekly targets gives the focus to live with. This makes the muscles strong for the marathon. The science is plan is the easy / quality run in such a way there should not be any injury.

Marathon Pace Goal

Tune-up racesRun one or two all-out tune-up races in the weeks before the marathon taper to get a time that can be converted to a sensible marathon goal time.

Try Greg McMillan's "McMillan Running Calculator" (at mcmillanrunning.com) to convert your race times to marathon-equivalent times. Just remember that the longer the race, the more accurate the "conversion"--and the more time you need to allow between the tune-up race and the marathon itself (at least two weeks for a 5-K; four weeks for a half-marathon).

Yasso 800s

A number of our panelists suggested doing this workout to help you determine a realistic marathon pace. Three or four weeks before the marathon, do a track workout of 10 x 800 meters with a 400-meter jog. You should be spent after the last repeat. The average of your 800 times is a good barometer of how fast you can run in the marathon--but in hours and minutes instead of minutes and seconds.

Magic miles

Jeff Galloway has his runners do a "magic mile"--an all-out mile on the track after a warmup--once every three or four weeks. Multiply that time by 1.3, he says, and you get a good marathon-pace goal

eat like pro

Since we are following the running streak and keep objectives on pace and mileage. We are no less than a pro. In order to maintain our training, it is important to have decent diet. The tmumb rule should be calorie loss + claorie required.

Like if we loose 200 calorie, and our daily requirement is 1800. The daily calorie should be than 2000.

Also, it is important to fill calorie with right food. 60% carbs , 30% proteins and 10% fat and minerals.

Diet is important to fight injury and build strenght. Since when we give every day back and enjoy our run, so it is important to refill with loads of energy.