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

A runner’s book of etiquette

Hello runners, non-runners and everybody else ;-)

Thanks for checking out my new blogpost today and by the way, thanks to Glossy & Hay straw for your comments and running hitlists! I’ll try some of your songs soon.
Against my announcement to blog about what to be aware of when it’s getting colder I decided to change my topic for today due to current circumstances. I’m back in Hamburg this weekend and this morning I went for a run along the River Elbe. It was quite early and it’s up to three degrees colder and quite windy up here than in the Ruhrgebiet. Well, I really enjoyed my run, check out how I did:

http://runkeeper.com/user/Quissel/activity/128694878

While meeting one or maximum two runners when running e.g. around the Stausee in Haltern, in Hamburg you always see people running. Ok, it’s a bigger city and the running track along the waterfront of the River Elbe is a very famous one. But still, no matter what time you go out, you see people running. This morning I passed about four or five joggers and for the first time I realised everybody’s just running, doing there thing, listening to music and paying no attention to the people passing them by. Because Haltern is a small town and putting things quite exaggerated, but it’s something special to meet another runner and you feel like allies just because you’re sharing the same hobby. So what you do is smile and say hello. If you would do that in Hamburg, you wouldn’t have time to concentrate on your run as you would be smiling and hailing all the time – well, that sounds a bit exaggerated, too, but I guess you know what I mean ;-)

But anyway, there are some rules you should keep in mind as a runner. I prepared a “runner’s book of etiquette” for you with the most important rules to apply which will make you likeable among other runners ;-)

Rule no 1 – The runners greeting

Is there something like a greeting commandment in the running scene? Has the slower running newcomer to wait until the ambitious runner says hello? Or is it the other way around, so that the slow-runner is obliged to the first greeting? And what about the above described problem, when there are so many runners that it disturbs your run because of greeting all the time. Well, I’d recommend the following key rule: basically runners are friendly people, who exchange a little smile, nodding or even a short hello when passing each other. Which form of greeting is appropriate is up to the runner him-/herself.

Rule no 2 – Overtaking

Are you allowed to overtake another runner? If yes, how? And what do I have to consider when another runner wants to overtake me?

There’s nothing more embarrassing than overtaking someone and to break down completely exhausted only 500 metres after.

On the other hand, if you’re the one that’s going to be overtaken: maintain posture! Almost as embarrassing as breaking down just after overtaking is to increase your pace only because you notice that someone is coming from behind and is faster than you are. No matter if you want to overtake or somebody else will overtake you: keep your pace and make sure you can hold that speed for a while and feel comfortable, other wise you will make a fool of yourself.

Another important rule to follow is how to overtake non-running passengers. On very narrow pathways it can be that they block the whole way. This might be a quite tricky situation as you possibly have music in your ears and no bell like a cyclist. The risk of scaring them is quite high. So you basically have two options: When you’re approaching try to call the attention to yourself by blowing your nose or coughing, or the more polite variant might be a friendly and short “Excuse me” while passing them. Never assume that they might hear you coming from behind. This can not only be scaring for the passengers, but also end up in unpleasant insults or even a crash.

Rule no 3 – Things all too human

Blowing your nose, farting and peeing: all human, all too human!

You probably know what I mean: you’re running and so does your nose. The most appropriate tool is a tissue. In case you forgot that at home you may be allowed to blow your nose by keeping one nose whole shut with a finger. But watch your back and make sure you’re not targeting somebody else. You should only do that by exception and when you feel unobserved.

When you’ve modified your diet or tried something different as usual, there’s a higher risk of flatulence. It can be painful to suppress it, but especially when you’re running in a group it can be embarrassing and bothering for people around you. You can be safe if you a) prefer the low-noise variant and b) try to drown your fart by coughing or harrumphing.

Rule no 4 – Dogs and their owners

Passing dogs and their owners while running can be a quite sensitive topic. “He’s harmless”, is what most of the dog owners say about their dogs. But for some reason runners seem to attract dogs and when they are off-leash they love to run towards you and you got to be careful not stumbling over them. Watch out, but don’t panic. You’re well-advised when you show disinterest to the foreign four-legged friend. The more disinterested you are in the dog and what he’s doing, the more the dog will be.

Rule no 5 – Your behaviour in traffic

The German traffic code also takes effect for runners. Means: stop at red lights. I know it can be quite annoying when you’re on a roll and close to breaking your best time, but especially when children are waiting at the traffic lights, you have to stop! Aside from the fact that you’re risking your own life. Apply to the traffic rules and you’ll be fine. Keep yourself on the right site of the pavement and you may turn the volume of your music, so that you hear the cyclist ringing their bell.

I hope my few rules will help you to feel comfortable while running or understanding runners betters when passing them. When there are other things that interest you, e. g. what to consider when running in a group or when taking part in competitions, let me know! But next week I’ll bring the winter-special as promised.

Enjoy your weekend,

Kristin

Source: http://www.runnersworld.de/knigge

Music as doping

After a fabulous summerly weekend followed by a less summerly, but quie active week. I had a break from running on Sunday, continuing on Monday and Tuesday, did 2 hours Aqua sports on Thursday night. Here are my trackings:

Monday, 23.10.12:

http://runkeeper.com/user/Quissel/activity/126832291

Tuesday, 24.10.12:

http://runkeeper.com/user/Quissel/activity/126832665

But what I’d like to write about today is music and running. Why’s that?

When I started my run on Tuesday and wanted to switch on my ipod, I had to assess that I forgot to recharge my battery. “Oh no”, I thought, “running alone and no music is not my favourite thing to do.” Well on one hand it can be nice from time to time, because you concentrate more on your breath, running style and body. Besides, you pay more attention to the surroundings, the track, the nature, you hear the birds, the traffic – and the ringing cyclists I miss hearing due to the music in my ears, oops ;-)

Well, on the other hand without music a run can be long, veeeryy loooong. Especially on days when you are not in the best running mood anyway. Fortunately I was highly motivated on Tuesday and it was a lovely afternoon, the leaves shining golden in the sun.

But there’s more to music than just being a driving factor: Running experts and sports physicians did find out that the rhythm and the sound of a song can influence your training effects. Depending on your training goals, a rather aggressive or techno-ish song brings you to high performance, whereas a more slow and calm song is perfect for a regenerative run or on days when you feel like taking things easy.

I found a quite interesting article on runnersworld.de (it’s in German), which deals with the best music for running. They quote Kostas Karageorghis, psychology professor at the Brunel University in London: “When runners listen to the right music, they can improve their running performance.” 
There are many discussions throughout the running scene searching for the perfect playlist. In my opinion it’s a very individual thing, but it’s good to keep in mind that the rhythm and the speed of sound may influence your performance - and you may experience it yourself!

I prefer slower songs at the beginning of my run. At the final spurt, according to the increasing speed, I need something more rocking :-P

These are songs that keep me going…

….on the first metres:

Triggerfinger – I Follow Rivers

The Nakes & Famous – Young Blood

The Fray – How To Safe A Life & Over My Head

Bag Raiders – Way Back Home

….on the final spurt: 

Powderfinger – Baby I’ve got you on my mind

Keane – Spiralling

The Ian Carey Project – Bet Shaky

The Dandy Warhols – Bohemian Like You

White Stripes – Seven Nation Army

Korn – Word Up

Well, maybe you’ll try one of these songs and experience which effect they have on your pace and feel when running. Enjoy!

Preview: Now that the temperatures have dropped, I’ll write about running in winter next week as there are a few important things to consider!

Enjoy your weekend,

Kristin

Cycling for regeneration

Hi everybody!

After having my first run after almost two weeks of not-running, I got up the next day feeling every single muscle of my body. But anyway, the weather this weekend was too good to stay inside or not being active. But running was definitely no good idea as your body needs at least 24 hours of regeneration between two runs. Well I do not always comply to this rule, but I could hardly get out of bed because my thighs were so sore. So I decided to go out for a 24km cycling tour. By the way, you can track more sporting activities with runkeeper, not only running. Checkout my bycicle tour:
http://runkeeper.com/user/Quissel/activity/126397262 

Cheers, Kristin

Starting from zero

I spent my semester holidays this summer in Hamburg doing an internship in the field of corporate communications. I had a great time and experienced Hamburg as a runner’s paradise – you’ve got plenty of parks, the River Elbe, the Alster as well as out-of-town forests. As my apartment was only in 10 minutes walking distance to the bank of the River Elbe, I went out running almost daily. It was just so much fun and the track I used to run was 10km along the waterfront, watching the big containerships coming into the harbour or watching the sun dawning over the water – I simply loved it. 

I came home two weeks ago and have been ill since then. That’s why I haven’t been out for a run since 6th October. But today I woke up, the sun was shining and the temperatures are summerly warm. Perfect weather to go out for a first run after almost two weeks. The annoying part? When you haven’t run for a while and some nasty virus has weakened you, your first run is like starting from zero. You feel like you have never run before. Your muscles are sore, you’re short of breath, your pulse is higher than usual and every kilometre seems to be twice as long. 
But running on a day like today is uplifting and spurring: the sun is shining, it’s nice and warm, it smells of autumn and leaves have started to change colours. 
So here you go, my run of the day:  
http://runkeeper.com/user/Quissel/activity/125850994 

Average pulse rate: 166 
That’s quite high. Usually I run at a rate of (+/-) 150. I’m using the POLAR RS 100 as a pulse watch to stop the time, watching my heart rate and how many calories I’ve burnt. The watch calculates your ideal pulse training zone and defines – according to your weight, age, sex and height – a max and min limit. My limits are 129 to 168. The watch files how long you have stayed in your zone and how many minutes or seconds you’ve been above or below. Today I was only 00:25:25 hrs of total 00:48:49.03 hrs within my ideal training zone. For me this proves that I haven’t run for a while. Usually I stay the whole duration within my limits. Well I’ll get back there soon. 

I didn’t do a best time, but I ran quite slowly on purpose to watch my body and to take things slowly. I felt great afterwards and feel ready to boost performance again. That’s another thing: The first run after pausing a while feels tough, but if you’re a frequent runner you’ll get back to your normal fitness quickly. By the way, below you’ll find a picture of the “Stausee” in Haltern am See. Circuing it (depending on which track you choose) takes you about 1 hour. It’s one of my favourite running tracks.

I'll keep you posted.
Kristin

The "Stausee" in Haltern am See

Ironman Hawaii – German Andreas Raelert 2nd best after Australian

Idyllic beaches, tanned women in hula skirts and a paradise for surfers – that’s our perception of Hawaii. Probably for most of us. But once a year it becomes a place of pain, sweat and exhaust. That’s when the Ironman Hawaii, the “world’s hardest triathlon”, takes place in Kailua-Kona. Like it did last Saturday, October 13^th.

The Ironman Hawaii is the oldest and most spectacular Ironman and has been held every year since 1978. Due to the special climate conditions, only the fittest athletes face up to this challenging torture. The athletes start swimming 3,86 kilometres through the bay of Kailua. After that they cycle 180,2 km from Kona to Hawi and back, followed by running 42,2 km (marathon distance!) in humid heat up to 40 degrees and facing partly strong upwinds.

Kailua-Kona, Hawaii (US):

Größere Kartenansicht

Why do people go to these extremes?

Andreas Raelert from Rostock (GER), 2^nd best of this years Ironman contest said to Spiegel Online: “The feeling that you have by crossing the finish line is indescribable. Before that you blank out everything, you focus on the race, the head is your crucial driving factor.”

The 36-year old is currently Germany’s best triathlete of the Ironman-distance. After two third place nominations (2009 and 2011) and being ranked second in 2010, this year’s 2^nd place on the podium is the fourth title in a row for Raelert. But still he could not make his dream come true “to see the name Raelert on top of the results list”. This time only Pete Jacobs from Australia was faster than him. Jacobs made it to the finishing line after 8:18:37 hrs, only 5:03 minutes after him Raelert crossed the line.

But after all the German participants did well and impressed with four placements under the Top Ten!

And what about Iron”women”?

Leanda Cave (GB) won in 09:15:54 hrs. Sonja Tajsich from Regensburg (GER) missed the third place on the podium only by a minute.

Taking part in a Ironman Championship will probably never be a realistic target for me to aim for, but to train for a marathon is definitely on my list. It requires a lot of discipline, time and fitness - but I’ll get there someday!

Andreas Raelert - source:

http://bit.ly/RtbsBg

Sonja Tajsich - source:

http://bit.ly/RqQW0U

Sources: Spiegel Online, Süddeutsche.de, FAZ.net