Thursday, December 25, 2014

Marathon Diet for Running Moms

Carbohydrates, fats, protein and fiber are the key nutrients that can keep marathon moms going through the difficult days of training. When making a nutritional plan, their proper amounts must be regarded because they play important roles in a marathon training diet.

Carbohydrates and fats are perfect energy sources. Moreover, the amount of oxygen they yield per unit keeps runners from experiencing shortness of breath as they try to perform at their best.

Intense workouts damaged the muscle tissues. The healing and repairing wonders of protein allow them to be in good condition once again. Fiber, on one hand, makes runners heart disease free and healthy all through out the physical activities they endure.

Here are the must-have foods for all those who are running to win their dream race. Along each are the indispensable benefits.

Water - We can't underscore enough the importance of water to a marathon diet. Continuously sweating drains the body of the important vitamins and minerals that makes its systems function properly. More so, proper water intake can hydrate the body keeping important fluids in it in perfect balance.

Fruits and vegetables - They are the energizers that makes the body able to train each day because of the enzymes and nutrients they provide.

Fish, chicken, lean pork and beef
- The amount of protein gained from eating them increases the endurance level of a runner. With endurance, an athlete can stand running longer distances at greater speeds.

Healthy fats and oils - Not all fats are to be avoided. Those coming from fruits like avocados can give the extra energy the body needs during strenuous activities. Nuts, flaxseed oil, canola oil, corn oil and egg yolks are other sources of these important elements.

Cereals and grains - Known as providers of complex-carbohydrates, they push runners to do their best during trainings.

Following is a list of foods that must be avoided because they can rob the body of the ability to function at its best.

Junk food  - Hamburgers, fried chicken and potato fries are the common fast foods that are enticing to it. No matter how tasty they are, they must be resisted as they are loaded with saturated fats and low-quality carbohydrates. The same goes for junk foods like sodas, chips and candies.

Frozen and packaged food - Often lacking nutritional value, these foods often include chemical additives preservatives.




Thursday, December 18, 2014

Marathon Race 101 - Best Preparation Tips for Moms

A lot of moms today are joining marathons in order to keep themselves fit while having a sense of achievement in their lives. Winning a race is not easy. If you're dreaming of winning one, observe the following tips.

Clear your mind - Stop worrying on how long the race is going to last and how far it will take. Focus on the things you must do to get closer to your target. If the word 'ultra' brings shivers to your spine, try to remove it from your vocabulary and start treating this marathon just like any other race that you can accomplish. Believe on what you can do during the ultra marathon training.

Wear comfy clothes and shoes - Never fall into the trap of buying running clothes and shoes that look beautiful but do not fit you well. Perfect fit and comfort are two considerations to keep in mind when buying your outfit. This means you must not get irritated wearing them as you run. During you training, it is advisable to wear clothes that will complement with the weather. On cold days, wear tops that get rid of sweat quickly. You can wear plain shirts on warmer days. 

Train gradually - In here, you must get the picture that training in longer periods with gradual increase in the drills is advisable. Some runners want to cover long distances in a short span of time. They think this can speed up their skills building. This is not true. This will only make you susceptible to injuries during ultra marathon preparation. Afterwards, you can increase them up to two miles per week. For the firs ten miles, an increase of one mile per week is best. Afterwards, you can increase them up to two miles per week.

Research about the race path - Is it going to be on a flat ground all the time? Or would there be uphills and downhills? Whichever is the case, you must be able to train your body on the exact terrains that the race will cover. This will make your body running comfortably come race day.

Watch your diet - You can eat as much and drink as much. Just make sure that the substances you take in your body are healthy. Refrain from munching of junkfoods. Besides being unable to nourish your body, they steal the small amount of energy left on your body after you train. Instead go for fresh fruits and vegetables that are rich in minerals. Drink lots of water. Sports drinks are great in replacing the expended electrolytes in your body.

Sunday, December 7, 2014

Six Steps to Raising Active Kids



It is quite difficult to raise active kids these days because of the many gadgets that they enjoy these days. This is something that parents should be alarmed about because their health is suffering. In fact, researches show that more and more kids are becoming obese and dying at an early change because of inactivity. Do you want to raise active kids? Check out the following tips.

Lead the way – Show your kids how they can have an active lifestyle. Be a role a model yourself. Kids usually pick up what their parents do. If they see you exercise or play outdoors, they are most likely to follow what you do. This is especially true for kids who are under seven years old.

Have fun together – Invite them to walk to the park and play games there. Jump, run and play tag with them. You will all laugh, sweat and have fun. You will be surprised that you’re benefiting from these physical activities too.

Scrap the junk food – All kinds of junk food are energy busters. They make kids feel down. If you want your kids to be active and exercise, provide them with fruits and vegetables. These are rich with enzymes that boost up energy levels in the body.

Discourage screen time – Your kids will not be interested in playing outdoors if they’re watching TV or playing computer games. Confiscate their gadgets for a while and divert their attention to physical activities.

Enjoy the rain – Don’t let the rain stop you and your kids from playing outdoors. Play in the rain. Do the same when the snow comes.