Beer and running go well together

Non-alcoholic beer as isotonic drink after your run

Running amplifies the metabolic processes in your body and due to an increased sweating you are loosing a lot of fluid, sugar, vitamins and minerals. Having an isotonic drinks after your run is good for your body as it delivers energy, strengthens your immune system as well as having anti-inflammatory effects. Isotonic drinks have the same concentration and composition of solid and fluid components as your blood. That’s why these drinks can be ingested by your body quickly and easily. They fill up your energy storage and help your body to regenerate quicker. Simultaneously, magnesium and calcium help you muscles to recover and minerals like potassium and sodium help to equate your fluid balance. 

Source: http://bit.ly/113lonz

Non-alcoholic beer has recently become one of the most famous isotonic drinks for sportsmen. Especially at running events non-alcoholic beer has become increasingly popular. Most of them are sponsored by “Erdinger Alkoholfrei” (alcohol free wheat beer). I have tried many different non-alcoholic beers after running and I have to admit that Erdinger is my favourite type of beer. No matter if it’s hot or cold: having a refreshing ice cold alcohol free Erdinger beer after my run is absolutely awesome and so tasty!




Non-alcoholic beer has about as many calories and carbohydrates as a isotonic sports drink, but contains less sodium:

	Normal isotonic drink	Non-alcoholic beer
carbs (in gramme)	13-17	14
calories	50-70	60-70
sodium (in milligram)	100	10

As not every run takes your body to the edge of exhaustion, non-alcoholic beer is a good choice after a normal training run. A recent clinical survey proves that drinking beer and doing sports go well together. The result of the worldwide biggest marathon study called „Be-MaGIC“ (Beer, Marathon, Genetics, Inflammation and the Cardiovascular system) with 277 marathon runners, conducted by Dr. Johannes Scherr of the TU in Munich states that drinking wheat beer – especially alcohol free – strengthens your immune system. The wonder elixir: polyphenol, a plant substance which has a health enhancing and cancer protective effect. 

Read more about the study here (only available in German): www.fitforfun.de/sport/laufen/alkoholfreies-bier

And if you want to find YOUR non-alcoholic beer, follow this link to a test report of alcohol free beer types (in German): www.runnersworld.de/ernaehrung/alkoholfreies-bier
 

And last but not least, here are my runs of the weekend:


Saturday, 24th November: 
http://runkeeper.com/user/Quissel/activity/133080236
 

Sunday, 25th November: 
http://runkeeper.com/user/Quissel/activity/133410268

 

Cheers guys! 
Kristin

Poll: Vivawest-Marathon

Should I or shouldn't I? Vote and support me!

Hey guys, I'm a fascinated runner, you all know that. But I have to admit that I've never been one of those only training for the next race and aiming for higher and higher goals. I have taken part only in a few races so far - and never more than 15k. But now I'm seriously thinking about taking part in the VIVAWEST-Marathon race in May 2013. Some of you might know this running event as the former "Ruhr-Marathon", which is one of the biggest races in the region.
On May 12th the VIVAWEST-Marathon will merge the cities of Gelsenkirchen, Essen, Bottrop and Gladbeck by a spectacular running track, passing e.g. the Zeche Zollverein or the Nordsternpark in Gelsenkirchen. 
Check out the website for further information: vivawest-marathon.de
I don't dare running the marathon distance as I won't have time for the training needed. But I's really love to run the half marathon distance of exact 21,0975 km.
Until Friday, 30th November 2012 I have to sign in to take advantage of early bird discount of only 25,- € entry fee.
I'm really torn between taking part or not.

+++ WHAT DO YOU THINK??? Take part in the poll on the right hand side and vote to help me making the decision! +++

Thank you. I'm looking forward to the result :-)
Kristin

Motivation: What brings you on track

Yesterday I went for a run around the Stausee in Haltern and my legs felt like pudding. I just wasn’t fit, I was puffed and struggled to get through the whole distance. Probably it was due to a lack of sleep on the weekend or because I haven’t had a lot of water yesterday. Well, however I got myself out for a run and after all I was proud of myself, although the time wasn’t my best:
http://runkeeper.com/userQuissel/activity/132194528
 

With reference to Natasha's comment I'd like to dedicate today's post to motivation factors which will help you to stick to the habit of running.

Source: http://bit.ly/Tdrwa2

Did you always wanted to start running, but always found it too boring or couldn’t bring yourself to doing it? Do you feel uncomfortable with your weight and body and always wanted to start running to loose some weight? Are you one of those, who always find excuses to not get your ass up and get it into your running shoes? Or are you a running beginner who has his first phase of low motivation, because you’re seeing no (further) effects on your training or weight loss?

Well, here’s the thing: There are always thousands of reasons for not going out for a run: catching up with friends you haven’t seen for weeks, stress at work, a full calendar, a bad night’s sleep, the TV programme, being lazy, and and and…
I could carry on for hours. And to calm your mind: Even me, as a fascinated and frequent runner has those lazy days, searching for reasons to not go out. And that’s ok, as long as it’s not becoming a habit. Staying motivated to run is one of the problems which faces many runners. Whether you are a novice runner or a runner who has been running for years, it can be difficult to stay motivated to run on a regular basis. If you are like most runners, you have likely faced a lack of motivation at least once in your running career.

Staying motivated with your running and training is a challenge, but you’ll see that most of the times you feel so much better after running – on days when you looking forward to running and even more on days when you had to push yourself out.   
 

Here are the top 5 motivation factors to keep you on track:

1) Setting realistic goals: it’s one of the easiest ways to stay motivated to continue running. One of the common goals runners like to use to stay motivated, is a goal of completing a race. Selecting a race and training for and competing in this event can provide a great source of motivation which can prevent a runner from abandoning a running program. You may select a long distance event such as a marathon or shorter events such as a 10K race, a 5K race or even shorter. The distance of the event you select should depend on your personal goals.

2) Improving time: When you have been running for years or if you are a frequent runner, another type of goal you may wish to set is to improve on your time, in races as well as in your normal training. For example, if you are usually running 5 km in 35 minutes, your goal might be completing it in a faster time of approx. 33 minutes. Interval training is a good way to improve your time.

3) Running buddy: Running does not have to be a solitary activity. Having a friend along can not only help to keep you motivated but can also make the runs more enjoyable. You can chat with your friend about a number of different subjects to pass the time which will make the running seem less monotonous. Another reason, running with a partner helps a runner to stay motivated is most people are likely to fulfill their obligations when someone else is counting on them. Sometimes just knowing someone is waiting to run with you can motivate you to complete your workout. In almost every big and even smaller towns there are running groups or people looking for a running partner. Runnersworld, for example offers a platform to search for running buddies, check it out: http://laufpartner.runnersworld.de/

4) Variety: If you always run the same track, the same route at the same time on a certain day, boredom is guaranteed. A better approach to running is to vary the courses you are running in terms of distance, speed, intensity and terrain regularly to keep both the mind and the body challenged.

5) Having a break: A constant and regular training is important for improving your fitness and running times, as well as taking some time off from running occasionally. I know, it may sound contradictory, but it is actually quite effective. If you feel like having two or three days off from running, but nevertheless want to do sports, cross training is the key. This means you participate another type of activity in place of running 1-2 days per week, e.g. cycling or swimming. After your brief hiatus from running you will likely find yourself recharged and less likely to give up your running program.

Believe in yourself and keep running!
Kristin

PREVIEW: My next post will be about alcohol-free beer as isotonic drink after your run. Stay tuned!

Source: http://bit.ly/QrCpXN   

 

Running and eating: It’s all about what and when

Hi there,
yesterday I spent the whole day in the kitchen baking Xmas cookies – have a look:


Well, we probably all know that cookies and sweets are not the best ingredients for a healthy runners diet, but you shouldn’t ban sweet and fat stuff from your nutritional protocol as it delivers a lot of carbs and energy, which is – in moderation – absolutely ok. And the good thing is: When you are running on a regular basis you can snack one or two more than usual without having guilty conscience afterwards. 

My today’s blogpost is about the key rules for a optimal running nutrition. A runner's diet is important not for only maintaining good health, but also to promote peak performance. 

What to eat?

Source:

http://bit.ly/Wffzz5

1) Keep the balance
A balanced, low-fat diet with focus on fruit and vegetables as well as carbs, meat and fish in moderation is important for every runner and sportsmen in general. Basically you should keep in mind, that not only your diet makes you run faster. It definitely is good for your health and has thereby a positive effect on your fitness, but above all a right and balanced training is what makes you a better and faster runner.

Source:

http://bit.ly/ZTY6Rs

2) Whole grain products
Eat lots of whole grain products, e.g. whole grain pasta and bread. Runners need plenty of carbs to fuel workouts, and breads and pasta are obvious choices. But, let's face it, not all breads and pasta are created equal. Whole grain foods are less processed and therefore contain more of the natural nutrition found in the grain, including more fiber. So, as compared to white pasta and bread, you'll get more nutrients from whole grains and the increased fiber will help you feel fuller longer. Additionally it delivers more vitamins, mineral supplements and trace elements.

Source:

http://bit.ly/XpoWm1

 3) Five a day
Eat fruits and vegetables five times a day (one hand full 
is one portion). The runners fruit par excellence: the banana, which is a good source of carbs. Bananas also contain potassium, which runners lose through sweating and help regulate muscle contraction and prevent cramping. Bananas are also considered a "safe" pre-run food because they're unlikely to cause gastrointestinal problems. How to add it to your diet: Bananas are convenient to eat as snacks or as part of a meal. Add them to your cereal or make a smoothie with frozen bananas and skim milk.

Source:

http://bit.ly/S3ZsGp

4) Milk and milk products
You should eat/drink milk and dairy products every day. These foodstuffs deliver valuable calcium and proteins. Especially low-fat yogurt is a great source protein and carbs. It also contains calcium, which is important for runners, especially those at risk for stress fractures. Eat a container of low-fat yogurt as a mid-morning or mid-afternoon snack or make tasty smoothies with yogurt and your favorite fresh or frozen fruits. 

Source:

http://bit.ly/XTpteW

5) Eggs, meat & fish
It’s ok to eat fish and lean meat every day. Don’t have more than 3 eggs a week – although eggs are not as bad as their reputation. One egg satisfies about 10 percent of your daily protein needs, and the amino acids in eggs will help with muscle repair and recovery. You'll also get about 30 percent of your recommended amount of vitamin K, which is crucial for bone health. Avoid eating fat and red meat too often.

Source:

http://bit.ly/U4HeU1

6) Focus on unprocessed foods
Try to keep your fridge and pantry stocked with foods that make up a nutritious, heart-healthy diet, such as whole grains, fish, lean meats, vegetables and fruits. They'll provide essential nutrients, help fuel your workouts properly and aid in your post-run regeneration. Try to minimize the amount of processed foods you eat. 

Source:

http://bit.ly/U4Jiv3

7) Don't deny yourself the foods you love
Like I’ve already mentioned in the beginning with the Xmas cookies: we all know what happens if you don't give in to your favorite foods: One day you'll have a monster craving and end up overindulging. It's better if you allow yourself small portions of the foods you love and not force yourself to eat foods you really don't like. In the long run, it will save you calories, because you'll feel more satisfied and you'll be less likely to binge and eat mindlessly. Eating in moderation is the key.

Source:

http://bit.ly/UAENGB

8) The bad boys: sugar, fat and salt
Pay attention to the fat, salt and sugar content in your food. Eat salt and sugar in moderation and do not have more than 80g fat a day. And keep in mind that there are many hidden sources of fat, sugar and salt in cold cuts, pastries and milk products.

Source:

http://bit.ly/10awner

9) Take your time and enjoy
Eating in a hurry doesn’t only gives you a stomach ache but makes you feel hungry again shortly after the meal. Take your time, sit at a table and enjoy your meal. Also don’t hurry while preparing the food. For example stew your vegetables instead of cooking them, this will keep all the vitamins. 

Source:

http://bit.ly/Tae1cn

10) Drink, drink, drink
Last but not least: drinking is also part of a healthy runners diet. Have up to 3 litres of water a day. When you went for a long run and sweated a lot, you might need even more. Still water is the best, followed by herbal teas, juice mixed with water or isotonic drinks. 

 

When to eat?

Before running:
Have your last meal about two to three hours before running. Of course it’s a difference if you had only a toast with honey or pasta with a fat sauce. The richer the meal is, the more time your body will need to digest it. Feeling a bit hungry when starting your run is ok, but never go for a run when you are severely hungry as a stomach ache is guaranteed. If you suffer from stomach problems more often you should also avoid drinking juice before starting your run, as well as coffee. 

After your run:
As far as eating after your run is concerned you have to differentiate between ambitious runners and those who run less often. The ambitious runner, who runs up to four times a week or even more, should fill up his/her carbohydrate storage soon after the run, because this promotes the regeneration of your body and muscles. Who runs about three times a week or less and wants to loose weight should use the so called “afterglow effect” (German: “Nachbrenneffekt”). This describes the process in your body after a run. Up to three hours after your cardio training your body burns more calories than usual. 

You are well advised when you eat small meals throughout the day. Throw the notion of three large meals a day out the window - it doesn't work for runners. You need more calories during the day than non-runners, so it's better to spread them out with a small meal every three to four hours. You'll find that eating mini meals will help maintain your energy levels throughout the day and keep you from feeling hungry all the time. 

Source:

http://bit.ly/Ta8qBN

When you’re looking for tasty running recipes, you’ll find plenty ideas on the internet. I can recommend the following cookbook to you. The author Birgit Lennartz shares the passion of running and cooking. I tried several recipes and can warmly recommend her book, available on amazon.

And before I forget - Here are my runs of the week (only two this week)

Tuesday, 13th Nov

 

http://runkeeper.com/user/Quissel/activity/130987457 

Saturday, 17th Nov

http://runkeeper.com/user/Quissel/activity/131872089


Eat well, run better!
Kristin xx

Winter special: Hot tips for cold days

Hello everyone,
running when it’s nice and warm? Anybody can do that! But when the temperature drops, when the days get shorter, when it’s miserable outside and not getting real light during the day, that’s the time when a real runner is put to the test. 

My runs of the week – check it out:

Friday, 09th Nov: http://runkeeper.com/user/Quissel/activity/130386979

 






 


Saturday, 10th Nov: http://runkeeper.com/user/Quissel/activity/130387204

 






 


Sunday, 11th Nov: http://runkeeper.com/user/Quissel/activity/130434020

 

 

 

 

 

 

 

 

There are a few things to consider when you go out for a run in winter:

1) Dress
Neither dress too light, nor too warm. Don’t act on the felt air temperature as you will always feel like it’s too fresh and running the risk of dressing to warm. Here’s the key rule: dress the way you’re a bit cold when you start your run. Not that you’re freezing, but it's ok to feel a bit cold. By the movement you will be warm soon.
When the temperature is below zero, just above or when it’s windy, you should definitely wear gloves and a cap, because you’re loosing most of the heat at your head. A cap or headband is mandatory when you are running for more than 30 minutes!
When you finished your run get off your running clothes immediately! When you have to drive home afterwards make sure you have towel at hand and maybe even a dry shirt or sweater to pull over. 
I prepared a short instruction clip for you to see how to dress right:


Running: How to dress right on cold days from Kristin Brinkert on Vimeo.
This short clip will show you what to wear when you go out for a run on cold days.

2) Pace
Running in the cold is hard work for your body and circulatory. This is not the time of the year to break your personal records, but to keep your fitness level and training effects until spring when the running season peaks up again. So you’re well advised by starting your run slower than usual and make sure you run slowly during the last ten minutes and walk for further five minutes. Otherwise you are more likely to catch a cold, especially when you’re breathing the cold air into your sweating body and then go inside a heated house too quickly. 

3) Running in the dark
These days it’s still dark when you’re leaving the house in the morning and already when coming back in the afternoon. When you have a nine to five job it’s almost impossible (except from the weekend) to run when it’s light. In case you’re running in the dark make sure you put on blinking or reflecting equipment like a headlamp, a neon reflective vest or a blinking wristband. Check out for example amazon, there you’ll find a broad range of products for little money to make you visible by other traffic participants at night. 

4) Nutrition
Even when it’s cold, your body looses fluid as well. Maybe not as much as on hot summer days, but make sure you have a drink right after the run. Best is water or juice mixed with water. A cup of vegetable stock can be nice, too, as it delivers salt and electrolytes. And it’s nice to have something warm on a cold day.

Vitamin C, Vitamin C, Vitamin C! It is known for strengthening the body's defences and will keep the next cold away! 

We are more hungry in winter. Why’s that? The slump of the body temperature when it’s cold stimulates our appetite. Eating “heats up the oven” and let the body temperature rise to keep the body warm. When you’re running in the cold your body burns more calories and it has to literally “burn” more to reach your so to say “operating temperature”. So never go for a run hungry and make sure you always eat enough protein, fat and carbs – in moderation of course, but in winter you are likely to eat more because your body needs it. 

5) Motivation
You cannot imagine to go out for a run when it’s windy, uncomfortably cold or even raining or snowing? Well I have to admit it’s easier to get yourself out when the sun is out, but with the right clothes and music it can be fun! When you are a non-runner and plan to start running, winter is not the best time to do it, you’ll probably give up after a short period of time as it’s just not as much fun as in spring, summer or autumn. But in my opinion it’s all about your attitude! Imagine you go out in the forest, the soil is muddy, you’re fighting against strong wind (of course) coming from the front, blowing in your face, permeating your shirt. It starts to rain and you still have to go half of the track. This is the point where you can either tell yourself “fuck off, I’ll never run again in this shit weather!” or you’ll think the other way around, looking forward to the hot shower, which will feel even better after a run like this. You can feel proud of yourself that you’ve been out for a run on a day like this. It just makes you feel good and comfortable. Afterwards you can snuggle up on the couch and deserve a hot tea and doing nothing :-)
 
You know the saying: There’s no bad weather only bad clothing? Today I’d like to show you what I’m wearing this time of the year when I go out running:

Happy running!
Kristin