Eating for Runners: When, what and how?
By Sue Joyner
Whether a person is a new runner or a well seasoned athlete, the importance of properly fueling our bodies to withstand various stressors remains the same. However, no two bodies function identically, so when we eat, what we eat, and how much we eat varies from person to person. One thing is true for all people: our bodies need food in order to function. If we are active individuals, there is an even greater emphasis on fueling our bodies to help us perform and recover well.
Let’s start by discussing, when we should be eating. At the very least, we should be eating 3 meals a day. When we go long periods of time without eating, this causes our blood sugar to drop which can leave an individual feeling irritable and only increases our cravings. This often leads to eating a greater amount of food at our next meal. Breakfast, lunch, and dinner are vital, and “skipping” a meal should be avoidable at all costs. If possible, try eating smaller amounts of food more frequently throughout the day. This will keep the blood sugar levels from plummeting and our metabolisms working at a steady state throughout the day.
In addition, what we eat is important to consider because not all food is created equal. Our bodies are going to respond much differently to eating a bag of Cheetos before a run rather than a banana with peanut butter. If we are more concerned with the calorie count of the food rather than the nutrients it is bringing our bodies then there is a greater problem at hand. When considering what to eat, start at the basics. If it grew from the ground and man hasn’t manipulated it very much (or at all), then it is more likely than not, healthy for us! If it’s packaged or canned items, check the list of ingredients under the nutrition facts. Usually the less ingredients, the better. Try to get food as close to its purest form as possible.
Finally, our energy, performance, and recovery levels are incredibly dependent on how much we are eating. Not eating enough can lead to low energy levels, potential injuries, and burnout. Too much will cause us to feel sluggish or gain weight and motivation decline often follows. Knowing how to eat can feel overwhelming and confusing, but I encourage you again, to start at the basics. Start by practicing listening to the cues your body is sending you. When you’re hungry, eat. When you're thirsty, drink more water. Remember, I used the word practice. This is something that takes time to learn, and practice is the only way we can get better at it. Through times of trial and error, perseverance will help you break through and finally gain some leverage on your nutrition.
Brittany's Favorite Things
By Brittany Katz
Terra Running Company is basically a curated store of all of my favorite things! As the buyer for footwear, apparel, and all of our accessories, I get to stock up on all the running gear I think is the best of the best! That being said, I do have some favorites of my favorites I’d love to share with you.
The Brooks Bedlam 3 is beautiful and functional. My fav!
1. Brooks Bedlam 3: This is my go-to running shoe and has been for a few years. I love the DNA Amp midsole, which is a bit firmer but returns the energy back up to my legs as I run on hard road surfaces. I am obsessed with the knit upper that fits like a sock and it so stylish. It never moves, which is fabulous because nothing is worse than stopping mid-run to fix the tongue on your shoe.
2. Garmin Forerunner 245 Music: Garmin makes the best GPS watches, hands down. The GPS is accurate, the heart rate is always recording and you can watch it live, and the durability is second to none. My current favorite model is the Forerunner 245 Music, which is sporty, not too big for my tiny wrist, and holds up to 500 song files on the watch. I download workout playlists from Spotify right onto my watch and pair it with my Bluetooth headphones, and I’m able to head right out the door without my phone. I love switching the bands from pink silicone for running to brown leather when I dress up.
3. Pro Hair Ties: Me and Sue discovered these hair ties at a running trade show last year, and we were hooked! They’re the only hair ties I use now, even when I’m not running. We have lots of colors to match any outfit, and they look like a bracelet when on your wrist. There is a small plastic hook that you undo to take the hair tie out without having to yank out your hair. It’s brilliant, and makes me wonder every day why I didn’t invent these myself!
4. Stroopwaffles: These waffles are made by Gu, so they have all the properties of running nutrition, but they’re also so tasty I eat one with my morning coffee. If you can’t force down a gel on your run, or need a quick snack after work and before your run, Gu’s Stroopwaffles are the way to go. My favorite flavor is Smores.