Nutritional Health for the Runner
The Truth About Intuitive Eating for Runners. Intuitive eating has been found to be associated with a plethora of positive health benefits. Here's how to combine mind-based knowledge and body-based knowledge to make it work for you as a runner. Sarah Schlichter.
Actived: 5 days ago
20 Daily Habits for a Healthier, Happier You! – PodiumRunner
(Just Now) 1. Eat to Improve Gut Health. Why: “Your gut is the foundation of your health, and most health problems can be traced back to poor gut health,” says functional medicine expert Will Cole, IFMCP, DNM, DC, author of The Inflammation Spectrum. “For example, 80% of your immune system is located in your gut, 95% of your feel-good
The 5 Universal Principles of Good Nutrition, According to
(3 days ago) Despite the health and performance consequences associated with relative energy deficiency in sport, awareness remains low. Plan of Attack: If you’re frequently low on energy, can’t overcome any fitness plateaus, or suffering mood disturbances, it …
Run Long, Run Healthy Weekly Roundup — July 22, 2021
(6 days ago) In 2012 the International Olympic Committee established a working group on Body Composition, Health, and Performance, concerned that certain sports like distance running might put pressure on attaining an unhealthy, low body weight. A new paper looked at body fat, BMI, and mass index of 32 elite Kenyan runners (7 females).
Can Ginseng Improve Athletic Performance
(7 days ago) Various ginseng supplements available in the US market are claimed to increase energy levels, relieve stress, enhance athletic performance, enhance immune system function, control blood sugar, improve mental function, and promote general well-being.
Running in Harmony: How to Tackle Food and Body Issues
(3 days ago) Call out diet culture and set expectations. Many factors —including genetics, mental health issues like depression and anxiety, socioeconomics, and personality traits—contribute to eating disorders. Anyone may experience an eating disorder, but external pressures can be especially damaging triggers for young and developing athletes. Rachel
Run Long, Run Healthy Weekly Roundup — July 15, 2021
(6 days ago) Some studies have found that nitrate can also lower blood pressure, an important health outcome. More at J of the International Society of Sports Nutrition (endurance) and Biomolecules (blood pressure). Find the right physical therapist.
How To Get Ready For Cross Country During COVID-19
(8 days ago) Mental health professionals like therapists provide telehealth services (extra helpful when feeling overwhelmed or depressed), and tackle issues like eating disorders, which stress can trigger. Elizabeth Carey is a writer and running coach based in Seattle, Washington.
Run Long, Run Healthy Weekly Roundup — June 10, 2021
(6 days ago) Delayed first menstruation in Japanese runners could impact bone health. Japan trails only Kenya when it comes to Olympic medalists in the women’s marathon, which is one reason for the interest in distance running among young Japanese girls. So Japanese researchers looked into BMI and age of menarche in ninth-grade female runners in their
Late-Night Snacking: The Good, the Bad, and the Truth
(7 days ago) As far as cookies go, this one with plenty of protein and prebiotic fiber for better gut health will ward off hunger and guilt pangs if you leave behind only crumbs. Justin’s Almond Butter Protein Bar. A good alternative to chocolate bars, this nutty bar will …
10 Mental Health Benefits of Running Backed By Science
(1 days ago) The mental health benefits of running also include a sharper memory. When researchers in Brazil subjected sedentary, elderly rats to just five minutes of treadmill running several times a week over the course of only five weeks, the memory center in the rats’ brains reportedly experienced a surge in production of BDNF , which led to results
The 3 Best Whole Grains You Should be Eating but (Probably
(Just Now) A quarter cup of uncooked grains also contain about 6 grams of plant-based protein. What’s more, recent research suggests teff grain could improve the composition and functioning of our gut microbiome which may translate into improved digestive and immune health. One reason why is that between 20 and 40% of the carbohydrates in teff are in
Why Endurance Athletes Should Care About Their
(6 days ago) To best support mitochondrial health, antioxidants need to be able to get inside mitochondria, to where the ROS are produced. However mitochondria have a tough outer membrane that lets very little pass through. MitoQ claims it has isolated the active component of CoQ10 and given it a positive charge that enables it to be sucked into the
Run Long, Run Healthy Weekly Roundup — July 1, 2021
(5 days ago) Each week, Boston Marathon winner Amby Burfoot, also the world’s most experienced running editor, curates the latest and most useful content on running and health from around the internet. “I spend hours finding the best new research and articles, so you can review them in minutes.” THIS WEEK: Stay fresh, race strong. How to run smart in
Does A Perfect Diet Exist
(5 days ago) Author of The Paleo Diet, Cordain believes that eating meat is essential for optimal health. Grains are the great devil of his diet philosophy. Walter Willett is also a veteran nutrition researcher. Author of Eat, Drink, And Be Healthy, Willett is an advocate of the Mediterranean diet, in which both meat and grains have a part.
How Much Do Lifetime Marathoners Slow With Age
(5 days ago) These marathon runners you have written about show that it is possible to limit the effect of age on performance and presumably health.” photo: Janice Schmidt. I asked a similar question of Mayo Clinic endurance expert Michael Joyner, famed for his early suggestions (in the 1990s) that a sub-2-hour marathon was possible.
Micronutrients: The Endurance Athlete’s Secret to Staying
(9 days ago) Professionals in the athletic and health industries will want to learn more about the nuances before recommending any solution to clients. The ideal way to do so is through an online B.A. in Exercise Science. Concordia University, St. Paul’s flexible and fully online program prepares students looking to become athletic trainers, fitness
Running Nutrition: Training and Racing Fuel – PodiumRunner
(8 days ago) The Truth About Intuitive Eating for Runners. Intuitive eating has been found to be associated with a plethora of positive health benefits. Here's how to combine mind-based knowledge and body-based knowledge to make it work for you as a runner. Sarah Schlichter. No, You Don’t Really Need Those Pricey Sports Gels.
How "Stay At Home" Has Helped Your Feet – PodiumRunner
(4 days ago) The health benefits of going barefoot and wearing natural shoes are numerous. These benefits include: (1) stronger and thicker skin on the bottoms of our feet, (2) stronger arch muscles (up to 10% bigger), which results in less plantar fascia problems and less over-pronation, (3) better balance and proprioception, (4) better performance in
6 Seasonal Superfoods to Spring Clean Your Diet
(4 days ago) Preheat oven to 375 degrees F and grease a 9 x 5 loaf pan. In a large bowl, whisk together 8 large eggs and 1/3 cup milk. Stir in 1 cup grated white cheddar or mozzarella cheese, 1 tablespoon fresh thyme, 1/2 teaspoon chili flakes, 1/2 teaspoon salt and 1/4 teaspoon black pepper.
Run Long, Run Healthy Weekly Roundup — July 29, 2021
(6 days ago) July 29, 2021 Amby Burfoot. Each week, Boston Marathon winner Amby Burfoot, also the world’s most experienced running editor, curates the latest and most useful content on running and health from around the internet. “I spend hours finding the best new research and articles, so you can review them in minutes.”.
Run Long, Run Healthy Weekly Roundup — June 3, 2021
(5 days ago) June 3, 2021 Amby Burfoot. Each week, Boston Marathon winner Amby Burfoot, also the world’s most experienced running editor, curates the latest and most useful content on running and health from around the internet. “I spend hours finding the best new research and articles, so you can review them in minutes.”.
High-Carb Diet Outperforms Low-Carb in Endurance Study
(1 days ago) Little is known about the long-term effects of a low-carb diet on immunity, the bones, the microbiome, heart health, and more. Several months ago, Burke et al reported that the LC walkers in their research exhibited changes in blood markers of bone turnover that suggest poor bone health. Take-Home Message: Feel free to experiment if you want.
The Truth About Intuitive Eating for Runners – PodiumRunner
(1 days ago) The Bottom Line. In short, intuitive eating is absolutely possible for anyone and everyone, including runners and athletes. Since it combines and connects body and mind knowledge, understanding the basic components of sports nutrition can help guide some of your innate signals to lead to a non-stressful and enjoyable experience with food.
The Reality of Eating for Immunity – PodiumRunner
(1 days ago) Gut Health. Our gut does more than digest and absorb food; it houses a sizable population of immune cells and is argued to be the most important organ for immunity. The gut is packed with microbiota that either need to be fed to grow and strengthen, or …
Coaching the Whole Female Athlete – PodiumRunner
(Just Now) Show you care. “ Asking questions, showing interest and being curious with your athlete is a good first step in showing that their mental health matters. Also, as a coach, it is important that you know resources regarding mental health so that you can support your athletes (and their families) in getting the help they need,” notes Bazzi.
Run Long, Run Healthy Weekly Roundup — July 8, 2021
(5 days ago) Each week, Boston Marathon winner Amby Burfoot, also the world’s most experienced running editor, curates the latest and most useful content on running and health from around the internet. “I spend hours finding the best new research and articles, so you can review them in minutes.” THIS WEEK: Do you need a new sports drink? Build a
What Will Adding High Intensity Workouts to My Training Do
(4 days ago) Health Benefits High-intensity workouts almost always take the form of intervals, or short bursts at high speed separated by slower, active-recovery periods. For example, you might warm up with 5 to 10 minutes of easy jogging and then complete six or eight 30-second sprints, each followed by 90 seconds of slow running, before cooling down with
The Effect Sleep Has on Running – PodiumRunner
(1 days ago) Sleep is a powerful tool in improving your running and overall health. Imagine that there was a new supplement on the market that could accelerate tissue repair, boost human growth hormone to build bone and muscle, enhance metabolism, sharpen concentration, and tweak your perception to make hard exercise efforts feel easier.
The Science Behind the Turmeric Hype – PodiumRunner
(3 days ago) The enticing aroma of turmeric wafting up from a simmering pot of curry could do more than whet appetites, it may bolster our health and performance gains. The yellow pigment that stains your Tupperware and fingertips comes courtesy of curcumin, a phytochemical antioxidant shown to possess strong anti-inflammatory powers which may benefit the
Cracking the Great Egg Debate: Nutrition Friend or Foe
(Just Now) What’s more, the Health Professionals Follow-Up Study (37,851 subjects) and the Nurses’ Health Study (80,082 subjects) reported that consuming up to 1 egg daily did not increase the risk of coronary artery disease or stroke in healthy people. This meta-analysis of available research echoes these results. Finally, twice-weekly egg
Why Coconut Oil As A Fat Source For Athletes Is Overrated
(Just Now) It likely won’t improve your heart health, but it appears not to definitively increase your risk for heart disease, either. “More so if your daily diet doesn’t consist of spoonful’s of coconut oil and instead focuses on other disease-fighting foods like vegetables, fruits, whole …
How to Stay Healthy While Running Monster Mileage
(8 days ago) In addition to using her menstrual cycle as a marker of energy balance and health, Herron takes an intuitive and varied approach to fueling. “I would say 80-90% of my diet is healthy,” she says, “and then I don’t mind greasing my engine a few times a week with tacos, bacon, burgers, daily sweets, and a nightly beer.”.
How Probiotics Enhance Training – PodiumRunner
(2 days ago) Ingesting 1 billion CFUs (colony-forming units) per day is helpful for people trying to simply maintain gut health; you should ingest 10 billion CFUs per day if you’re trying to reduce the severity of a gastrointestinal illness. Culture specificity. Some probiotics work best for …
The Numbers Game: What to Count Instead of Calories
(Just Now) The World Health Organization suggests striving for a 10 percent of daily calorie limit but stresses that 5 percent would be even better, or about 25 grams of added sugar in a day. As a perspective, a 12-ounce can of soda has about 41 grams of added sugar.
Can an Athlete be Fit But Unhealthy
(2 days ago) Practitioners, coaches, and athletes should be cognizant of impending health abnormalities during training and consider periods of reduced training intensity and recovery, while emphasizing a natural, unprocessed diet to improve health and cultivate sustainable fitness. For optimal performance, athletes must be fit and healthy.
The Athlete's Gut and Performance – PodiumRunner
(8 days ago) The gut is a profoundly important (yet often underappreciated) organ that needs to function well for athletes to optimize training, performance, and recovery. June 15, 2020 Patrick Wilson. Email Icon. Join PodiumRunner. Create a personalized feed and bookmark your favorites.
The Dangers of Under Fueling – PodiumRunner
(8 days ago) The consequences can range from mildly disruptive to serious. Beyond affecting hormonal function in women (and with emerging hormonal data on men), this deficiency can also impair metabolic rate, the immune system, gastrointestinal function, heart health, protein synthesis, and psychological health in both female and male runners.
Why Should Runners Take Fish Oil
(8 days ago) Thus, we at Maine Natural Health, over the course of a year, completed a systematic 3-month study on the role of liquid omega 3 oil containing 4.0 grams of omega 3 oils given day on inflammation. A patent on these studies has been submitted as well.
Runner’s High: Can Marijuana Enhance Your Running
(6 days ago) Mindful Focus. To understand how cannabis may have the ability to boost focus on a run or light workout, we need to unbraid two definitions of “focus.”. One conception of the term defines focus as attention paid to an external goal, i.e., hitting a consistent 6:30 minute mile pace on a 5 mile run. This is something Tishler says cannabis is
Sleep Does the Body (and the Gut) Good – PodiumRunner
(3 days ago) Other considerations about melatonin supplementation can be found at the National Institute of Health. Practice mindfulness: Although it may sound like a hippy-dippy activity reserved for hipsters, yogis, and monks, mindfulness has been slowly making its way into the mainstream. More and more athletes, including pros, have started turning to
Why You Should Eat Protein Before Bed – PodiumRunner
(4 days ago) To better support bone and muscle health, increased protein needs go along with increased calorie needs. Most endurance athletes should be consuming 1.2–1.4 g/kg of body weight of protein per day, which falls in the range of 80–100 grams of protein daily for many athletes. With work and life commitments, on-the-go meals and an overall
Run Long, Run Healthy Weekly Roundup — May 6, 2021
(6 days ago) May 6, 2021 Amby Burfoot. Each week, Boston Marathon winner Amby Burfoot, also the world’s most experienced running editor, curates the latest and most useful content on running and health from around the internet. “I spend hours finding the best new research and articles, so you can review them in minutes,” Burfoot says.
Become a Better Butter Burner – PodiumRunner
(3 days ago) For Lydiard and Maffetone athletes, high mileage weeks with long, slow, distance training was the norm. Only after the base was built was intensity added. The base built mitochondria, capillaries, enzyme processes to oxidize fat, tissue adaptations, and countless other physiological changes aligning with health and fitness. Modern methods which
Running With Your Therapist: A Unique Approach to Mental
(5 days ago) Saremi is the founder of Run Walk Talk, a method of mental health treatment which utilizes mindful running/walking and talk therapy at the beach. In her mid-20s, Saremi suffered from a family crisis and began running to cope with depression along with attending traditional therapy sessions at the same time. “I wasn’t doing them concurrently
Run Long, Run Healthy Weekly Roundup — May 20, 2021
(5 days ago) May 20, 2021 Amby Burfoot. Each week, Boston Marathon winner Amby Burfoot, also the world’s most experienced running editor, curates the latest and most useful content on running and health from around the internet. “I spend hours finding the best new research and articles, so you can review them in minutes.”.
The Achilles Tendon and Running Shoes – PodiumRunner
(4 days ago) Research and podiatrists agree that a shoe with a higher heel and a turned-up toe or rocker under the toe will reduce load on the Achilles tendon. And that’s good for runners who are having Achilles problems. According to running shoe lore, sparing the Achilles was the reason running shoes started having elevated heels in the first place.