Dessert For Runners

by: Dick Cortes - Filed under: Health worthy, Sports Nutrition, Tips

i heart dessert Dessert For RunnersDessert For Runners, Call It Sweet Rewards!

I don’t know about you but the more miles I do run the craving for sweets goes to the roof after…

You see a 12-mile run can burn more than 1,500 calories. So it’s best that after your next long run to refuel right.

How about a healthy meal and then satisfy your craving for dessert with a little trick-or-treat. However, better watch those calories, aim to keep it between 250 and 450 calories.

There are plenty to chose from. I fro one mix it up with fruits and cup cakes. I don’t know about you but cup cakes are my weakness…

Homemade Dessert For Runners

And talking about cupcakes, today I will be eating a number of these – and get away with it!

Yeah, I did ONLY a 5 miler today, but it’s my kids’ birthday and the kitchen is already smelling so good from these homemade dessert for runners (that’s what I call ‘em) as I got home from an early morning run.

I don’t really count the calories. I figured 2 or 3 of these sweet rewards will be burned fast anyway. Plus, with homemade cupcakes we (at least in my household) try to keep it as healthy as possible.

Not Your Kitchen’s Dessert For Runners

Now, if you are not into cooking I have found some interesting desert for runners online and these may well satisfy your sweet tooth and your craving after a run…

If You Like: Chocolate
250 calories: 10 Hershey’s Kisses
450 calories: 1 1/2 bars of Dagoba 73 % dark chocolate

If You Like: Fruit Flavors
250 calories: 12 Starbursts
450 calories: 11 Cherry Twizzlers

OK, there you go, it’s a short list but you got the idea. So next time you finish a long run DO give yourself a treat or two.

Mine is cupcakes, do you have a favorite that we can call a dessert for runners?

 

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Should Runners Drink Supplement

by: Dick Cortes - Filed under: food, Sports Nutrition, Tips
why drink supplement 300x252 Should Runners Drink Supplement

Why drink supplement

A question often asked is, “should runners drink supplement?”

There’s a lot of opinions and answers out there. What I’d like to do is share my personal experience to kind of answer it.

You see, I started running marathons on my late thirties, 39 to be exact. I thought I was eating right, my diet isn’t perfect but I eat a lot better than most people I know.

Here’s what I found. After my daily runs (specially when training) by the time I get home at night I’m all exhausted. I was tired and don’t want to do much of anything anymore. I did get to bed a lot earlier than normal.

When Should Runners Drink Supplement

So, I started drinking supplement and I can tell the big differrence. I still have good amount of energy left and was able to do much still at night, and ready for the next day ahead.

Why is that? Did you know that even when we get all the right quantities and type of food, our daily nutrition can still be compromised. Unlike 50 or more years ago, many foods are grown that fails to support the natural nutritional content. These are some of the reasons;

  • use of chemicals in farming practices
  • early or late harvesting
  • extensive processing of food
  • packaging requirements
  • and travel time from source to consumers

all of which depletes the nutrients that remains, in a lot of different ways.

Should Runners Drink Supplement – Yes

Realistically, it’s difficult for most people to maintain a well-rounded diet at all times. So even though your diet should be your primary source of nutrients. It’s important to have an alternate plan during times of stress and limited access to a variety of whole foods. Taking your supplements every other day or every few days may still prove to be a good strategy.

Just remember to eat a wide variety of fruits and vegetables daily. Plus, don’t forget a regular dose of ocean fish at least twice a week. For optimal health, we need more than 45 essential nutrients including 5-9 servings of fruits and vegetables everyday.

But here’s the challenge, even for the most thoughtful of us because of our busy lifestyle this is very difficult to achieve. Don’t you agree?

That’s why the answer to the question “should runners drink supplement” to me is a resounding YES!

What do you think?

 

 

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5 Motivation Techniques for Runners

by: Dick Cortes - Filed under: DailyMiles, Motivation, Running Tips, Tips
motivation to run 5 Motivation Techniques for Runners

motivation techniques for runners

Do you have some favorite motivation techniques for runners?

Motivation is something that all runners, newbies and veterans alike, need at times. Most runners, myself included, sometimes struggle to get motivated, much less, stay motivated.

Life is full of challenges, setbacks and disappointments. These are things runners and non-runners have to deal with. And by the way it is not reserved just for the ordinary man but for the rich and famous as well.

When faced with life’s everyday struggles we sometimes get down on ourselves.

Here Are 5 Motivation Techniques for Runners

1. Remember your purpose in running. Constantly bring to remembrance the original purpose why you got started. It may be for physical reasons or something else.

If you focus on the purpose then it will be easier to maintain the motivation to continue running.

Think about the reason behind the goal rather than the workout involved and you’ll be more enthused about taking the necessary actions to lace up and conquer the miles.

2. Add visual reminders. Keep a picture at your desk at work, on your bedroom wall, or taped to your refrigerator door to remind you of your goals, your purpose, etc. How about putting a visual reminder of breaking your personal best?

This gives your mind a target and keeps you motivated to see that dream come true.

3. Forget your mistakes. Forget the things you did not do right, or any miscues in training or anything related to your running. Everyday is a new beginning. Do not dwell on the past.

Dwelling on past mistakes won’t help you to hit your goals. You can’t do anything to change the past.

The present is the only place where you can act to impact your future running results. Use the mistakes to learn lessons on how you don’t want to perform next time around. Learn from your past and move on. There are plenty of miles ahead.

Leaving the past in the past will free you up mentally and help you to stay motivated with present day running tasks.

Focused Motivation Techniques for Runners

4. Focus on the finish line. Project your thoughts ahead breaking your personal best always. Imagine finishing strong. Imagine finishing the race with your love ones cheering you up for a race well ran!

Keep your attention on what else you need to do for added motivation in those times when you are feeling weary.

5. Do something related to running everyday. Take action daily, no matter how small. Read books and watch videos on running, etc.

Consistency works wonders for your attitude and your effectiveness. When you take small action everyday it will add to your good running workout habits.

Daily action will also give you forward momentum.

Motivation Techniques for Runners – A Video

Also, do make sure to check out Will Smith’s video, it is not about running but it motivates me like crazy!

There you go, it’s only 5 motivation techniques for runners but it is more than enough to get started. What do you think?

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