Jennifer Sayer

Jennifer Sayer is a fitness trainer. She sees running as part of her lifestyle and joins every race as much as possible. She also arranged running events once in a while be it for charity or fun.

The Best Way to Eat Healthy and Prepare for a Marathon

Leave a Comment / Diet / By

If you are a marathon runner, then you know that eating healthy is one of the most important aspects of training. But it can be hard to know what to eat and when to eat it. In this article, we will discuss the best way to eat healthy and prepare for a marathon. We will also provide some helpful tips on how to fuel your body for optimal performance!

One of the most important things to remember when eating healthy for a marathon is to fuel your body with complex carbohydrates. Complex carbs are found in foods like whole grain breads, pastas, and rice. They are an excellent source of energy that will help you run your best race. Make sure to include complex carbs at every meal, especially on race day!

Another important nutrient to focus on when eating for a marathon is protein. Protein is essential for repairing muscle tissue after a long run. Foods like lean meats, fish, and tofu are all great sources of protein. Include protein at every meal, especially post-run recovery meals.

In addition to complex carbs and protein, it is also important to include healthy fats in your diet. Healthy fats are found in foods like avocados, nuts, and olive oil. They help to keep you full and satisfied after a meal. Include healthy fats at every meal for optimal marathon performance!

If it’s involving your pets, make sure to feed them a nutritious meal too! There are a lot of pet foods in the market that you could choose from. Just make sure to select the ones with high-quality ingredients.

Finally, remember to stay hydrated throughout your marathon training. Drink plenty of water and electrolyte-rich beverages like sports drinks. Avoid sugary juices and sodas, which can cause dehydration. Aim to drink eight ounces of fluids for every mile you run.

Following these tips will help you eat healthy and prepare for a marathon. Remember to fuel your body with complex carbs, protein, and healthy fats. And most importantly, listen to your body! Eat when you are hungry and be sure to refuel after a long run. With these tips, you will be on your way to running your best marathon yet!

The Benefits of Cycling vs. Running: How Both Enhance the Body

Leave a Comment / Habits / By

Most people don’t think about the impact that cycling has on their body in comparison to running. While both are great exercise, they do have different impacts for your body. Cycling is a low-impact sport and can be done at varying intensity levels, which makes it an excellent aerobic workout for all ages and abilities. With less pressure on the joints than running, cycling also provides protection from injuries like tendinitis or shin splints. There’s no denying that biking is one of the best ways to get fit!

Running is a high-impact exercise that places pressure on the joints, which makes it challenging for some people. However, running does have its benefits too! Running can strengthen your heart and lungs as well as increase insulin sensitivity in the muscles of the legs to help with blood sugar control. The more you run, the stronger your lower body becomes, and this exercise also helps to sculpt the leg muscles.

Running provides a great cardiovascular workout as well as lower body strength, but it can be hard on your joints over time. If you’re new to exercise or recovering from an injury, cycling is a great way to get started with physical activity — just remember that both running and biking are excellent exercise choices!

Healthy Ways to Keep Up Your Body For Running

Leave a Comment / Habits / By

In order to keep your body running at a high level of efficiency, it is crucial that you find healthy ways to keep up your body for running. There are a variety of things that can hinder your body’s efficiency while running. These negative habits and routines can include not drinking enough water or doing too much cardio before a workout, not eating breakfast each day, eating a bad diet, skipping meals, not exercising on a regular basis, not using a good program for your training and much more. If any of these factors sound familiar to you then you should know that you are sabotaging yourself and slowing down your progress.

A great way to get rid of bad habits and improve your daily exercise routine is to find healthy ways to keep up your body for running. It starts with your water intake and ends with your mental ability. Whatever you do to improve your body for running will be reflected in your performance.

First of all you need to start taking in more water. You don’t necessarily have to drink eight or more glasses of water each day, just ten or so is sufficient. Water is vital to keeping your body hydrated, which is essential to running and especially long distance running. So the first step towards better eating habits and a better routine for running is to cut out the junk food and replace it with healthy habits such as drinking water.

Eating a healthy diet will also improve your performance. Just by eating healthy foods you will be able to eat less calories and more fiber which are vital nutrients to having a high energy output and getting your body ready for exercise. The fiber from vegetables and fruits will slow down the absorption of sugar into your body after you workout, which will reduce the risk of gaining weight and creating extra fat. Another way to make sure that you are getting the right amount of food is by choosing healthy proteins, such as eggs and chicken. A good rule of thumb is to include six meals a day, but you can always mix up the recipes if you’re not too used to it.

Once you have established a daily routine of exercise and eating right, you will want to start varying the lengths of your runs and the distances over which they are done. A beginner runner needs to start off with short jogs around the neighborhood every morning and gradually work their way up to longer and faster runs, usually around one or two miles each day. This will help them get acclimated to the exercise and the distance without causing them to over train which can be disastrous for your marathon race experience.

Running is one of the healthy ways to keep up your body for running and will also improve your mental state while you are pushing yourself outside of your comfort zone. It builds confidence and stamina. You will be constantly be aware of your surroundings and what the competition will do. By changing your routine daily and adding in healthy snacks you will find that you are more motivated and will want to continue your daily routine of running.

Changing bad habits is hard, especially if there has been no real daily habit set before. It is best not to try and change habits that have been a part of your lifestyle for many years. It may take some time, but after many trials your body will be ready for healthy ways to keep up your body for running. If you don’t make a big change it will be hard to get that new healthy habit going. Instead you will be content with the old one.

What To Do About Soreness From Long Distance Running

Leave a Comment / Habits, Life / By

It always feels great to join a long-distance marathon as you will feel competitive alongside a bunch of other runners. The winner gets to be recognized so you would want to win the race. However, there is a chance that your body would feel sore from doing all that exercise. This would certainly happen if you haven’t done any exercise for a long time. Here is what to do about soreness from long-distance running when the race is finally over:

Drink Water

There is no doubt you lost a lot of liquid from all that running. That is actually good news because you’ve lost a ton of calories and you’re looking to regain the liquid back. Better do it in the form of water and not drinks with tons of sugar like energy drinks and soda. If you do that, the exercise would have been for nothing. It would be better to do your body a favor by drinking eight glasses of water a day. That number would certainly increase if you exercise a lot.

Eat a Nice Combination of Carbs and Protein

There is a long list of what to eat after long-distance running. When you lost that much weight, you know you will be in the mood for anything that would fill up your tummy. Some nice things to eat would be banana, chocolate milk, and peanut butter bagel. Remember to not eat too fast no matter how hungry you are or you won’t be doing your digestive system any favors. Yes, a well-balanced meal would be the right thing to make your tummy feel great.

Do Stretching for 15 Minutes

It would not be enough to stretch your muscles that got worked out for only a couple of minutes. In fact, the entire stretching routine should last for at least 15 to 20 minutes. Your bones will thank you because you gave it a relief after making it work that much. Long-distance running stretched your thigh, arms, and leg muscles. Hence, better do stretching in those parts. This is one time when you must never hurry because you know you would want to make your bones happy.

Get a Massage

Tell the masseuse what part of your body is aching and the person will already know what to do. Of course, don’t forget to tell here whether you like the massage real rough or the person should just go soft on you. Whatever the case, you know you are going to be so relaxed that you will forget where you are. There is even a possibility that you will fall asleep in the middle of the massage.

Long Distance Running has become popular lately but only join a marathon if you have done enough practice. For example, try running short distance running first so your feet would get used to all that exercise. After a few kilometers, you can do long-distance running without any other runners. Hence, you are going to be ready when the actual marathon happens.

Can You Bring Your Dog to Watch a Running Race?

Leave a Comment / Pets / By

Being a pet lover, we are so attached to our dogs that we cannot leave them home alone all the time. Especially when going out for fun or at any public place. But it is not so simple because every dog is familiar with all human activities. And if you are planning to bring your dog to watch a running race than you should be extra careful. Because you know your little or giant creature very well, you should know what their reaction will be when they watch so many strangers, screaming crowds, and running people. Obviously, the first thing that your dog will do is start barking. Continuously, unnecessarily, and some time restlessly barking can spoil your fun or maybe it can irritate you at that time. To avoid such kind of problems, a very useful product called a bark collar is available in market. It will control the unnecessary barking habit of your dog.

What is bark collar and How it Works

Although it is not a one day practice to control the unnecessary barking of your dog by using a bark collar, long-term practice can make a dog perfect too. It is a specific training type of collar to control the unnecessary barking behavior of your dog. It is worn by a dog and in simple words it makes your dog realize that the barking is not required right now. You don’t have to use this on your dog for 24 hours, but it is necessary that your dog should be trained for this.

The next question that will come to your mind is how it works or is it safe for your loving pet or not. Then the answer is definitely it is safe depending upon which type of bark collar you are using for your dog.

Types of bark collars

The type of collar itself explain its function.

Electronic Bark Collars

Electronic bark collars detect the vibration of vocal cord as your dog barks, and delivers a low-level shock to the neck of your dog. Obviously, it is inhumane if used improperly and can be considered animal abuse, that’s why is not recommended for people who aren’t willing to learn the right way to use them. Also it has some drawbacks that the sensor that detects the vibration can punish your dog when it detects vibrations from scratching, rolling etc., so you’ll have to make sure to find one that is designed better than that.

Citronella Bark Collars

This type of collar equipped with a sensitive microphone sensor that identifies the barking frequency of dog and releases plant-based citronella fragrance in the air that makes your dog unhappy for a while. It is a safe and effective way to train your dog for a specific behavior when used in proper guidance. Some of the dog collars of this type is available with dual fragrance such that a pleasant fragrance as the reward for good behavior and another bad to punish and train depends upon the catching capability of the dog.

Ultrasonic Bark collars

Ultrasonic bark collars are also available that use microphone sensors like the previous style but instead of releasing any fragrance it will produce a high- pitched sound for a short period of time, which is very irritating to dogs. Make sure that the collar is of the best quality with a sensitive microphone so that the barking of other dogs may not activate its sensors.

If you give proper training and you are able to set up a strong bond with your pet then you can take him anywhere.

Great Ways to Celebrate a Successful Running Race

Leave a Comment / Life / By

Congratulations, you’ve just crossed the finish line of a big race. The months of preparation and training have finally paid off. Celebrating a race positively rewards your actions and keeps you motivated. But when it comes to post-race celebration, you may be stumped for ideas. Well, it depends on your personal preference. Whatever you choose, you should make sure it’s something you find pleasurable. Here are great ways to celebrate a successful running race.

Treat yourself with new running gear

There’re so many things you can buy to add value to your training. It could be a pair of shoes, running watches, vests, tops, headphones, etc. When you buy new running gear, you’ll want to use it for the next race. This will motivate you to keep running.

Going to see your favorite sport

Let’s face it: everyone has their favorite sport. Maybe you’re a rugby fan, or you prefer to watch cricket. It’s time you bring out the energy, get behind your team, and cheer them to victory. If you support a specific football team, then book a ticket to see them.

Play your favorite video game

Which is your favorite video game? Take yourself into the fictional world and let the fingers do the work. Whether you like PlayStation, Nintendo, or Xbox Console, just get the controller in your hand and enjoy your favorite game.

Catch your favorite movie in the theater

How about going to a theater or cinema to watch a movie? This is a great way to reward yourself after putting the miles in. Perhaps, you can make the booking the week leading up to the race.

Book tickets to a concert

Concerts offer some of the happiest moments in life. It’s one of the best celebrations in a runner’s book. There’s something special about seeing your favorite musician, singer, or band perform. During a concert, you’ll find like-minded individuals direct their attention to the stage, dance to the music, and sing along to the lyrics.

Apart from the positive energy, attending a concert helps you see the tunes of the people you love. What lyrics of a musician do you particularly admire? We all love music, so you may want to book something that you admire.

Travel the world

Traveling helps us explore the world and learn about new cultures. If you’re an adventurous person, why not reward yourself with a great trip? You could take a weekend break at the Caribbean Sea or travel across continents. Don’t forget to treat yourself in a spa. And because a great trip starts with planning, you need months of preparation.

Read your favorite book

If you find great pleasure in reading, its time you give yourself a good dose of reading. Learn about the different aspects of life, meet fantastic character creations, and explore strange new worlds. If you like fiction books, there’s bound to be something that can entertain you.

Write about your running experience

Whether it’s a 10k, half or full marathon, there’s a lot of value in writing about your experience. What did you feel before, during, and after the race? Maybe you felt like giving up in the middle, but you pushed through anyway. You may want to research a few suggestions to strengthen your creativity.

You’ve been training hard for the race, so it’s only right that you reward yourself. This is a fantastic way to keep your love for running alive.

Best Practices for Eating Before an Extended Running Race

Leave a Comment / Diet / By

Preparing for the long run starts with your mindset. It’s okay if you are nervous before running the route planned by the training plan that you may never have done before! You can make it easier for yourself by mentally preparing yourself for the distance.

Imagine the route exactly, how you run it, and how you complete it. Trust your training, take it easy, and give yourself courage. A positive attitude helps you a lot when the going gets tough. If you keep telling yourself that you are at the limit, you are making it harder for yourself, and it will be even more exhausting.

And it works the other way too: The mental strength that you build up while running can help you to cope with everyday stress.

Best practices for eating before an extended running race

Take care of your nutrition and hydration

For a long-distance run, you mainly need carbohydrates that supply your body with energy – so purely with it!

Of course, someone who runs 30 minutes needs far fewer carbs than someone who runs for three hours – so it’s worth trying out a bit to see what’s ideal for you.

If your stomach feels good and you can finish your run efficiently, you are on the right track. If you think that you have only made the route with the most significant effort, then you should eat more. As a rule of thumb: 7 to 10 g of carbohydrates per kg of bodyweight make sense. If you are training for a competition, you should align your diet and water supply with your running goal on the day of the race.

WHAT TO EAT 2-4 HOURS BEFORE RUNNING:

1 The whole meal contains carbohydrates, proteins, and healthy fats.

2 Grilled chicken with quinoa

3 Cheese and vegetables with whole grain pasta

4 Grilled fish wraps with lettuce and avocado

5 Cheese and vegetable omelet with toast

Try to avoid high-fiber vegetables and foods that are high in fat. These foods shouldn’t be part of your runner diet.

WHAT TO EAT 1-1 1/2 HOURS BEFORE RUNNING:

Incorporate a snack that contains easy-to-digest carbohydrates and some protein.

1 Banana with a 1/8 cup almond

2 Whole-grain crackers with hummus

3 A small bowl of cereal

4 Cheese sticks with carrots

5 Low-fat yogurt

6 1 cup of berries with low-fat cottage cheese.

7 Peanut butter and a banana sandwich

Try to avoid fruits such as apples, melons, and pears that cause bloating.

WHAT TO EAT 15-30 MINUTES BEFORE RUNNING:

Small, easily digestible portions of carbohydrates.

One applesauce

2 Salt crackers or graham crackers with a teaspoon of honey

3 Raisins

4 Half a banana

5 cup low-fat muesli with skimmed milk

Follow the right diet before running or competition and avoid all foods that are high in saturated fat or fiber. And of course: don’t forget to apply 2SKIN to train painlessly, without limit!

WHAT TO EAT BEFORE THE MORNING RUN:

Those who run early in the morning mostly have a smaller glycogen store in their system after sleeping and not consuming anything between 6-8 hours. Ideally, morning runners should look for easily and quickly digestible foods for the right nutrition. For the early riser who gets up between one and two hours before running, oatmeal, whole-grain toast with egg, muesli, breakfast muffins, bagels, or homemade smoothies are ideal. However, if you run shortly after getting up, you should eat smaller, quickly digestible snacks, such as a shake, dried or fresh fruit, or nuts and seeds.

Here are helpful breakfast ideas for your diet before the morning run:

1 Pancakes with fruit or nuts

2 Bread with scrambled eggs

3 Oatmeal with milk or soy milk

4 fruit salad

5 Breakfast muffins or bagels with low-fat processed cheese

6 Fruit juice or smoothie

However, not everyone can eat that early in the morning. For such runners, it is advisable to eat a more substantial carbohydrate portion in the evening so that the nutrients are stored in the muscles one night before the morning run.

Daily Habits Every Foot Racer Should Develop

Leave a Comment / Habits / By

It would always feel great to be afoot racer since you are burning calories and doing something fun at the same time. It is not easy to become a good one, though. You would need to change some habits you are used to. Here are some daily habits every food racer should develop:

Sleep 7 to 8 Hours

It is important to sleep the right amount of hours each day. Your body would respond to everything properly if you do that. It is okay to go over the recommended amount a little, but oversleeping can lead to laziness. On the other hand, sleeping for 3 to 4 hours a day can lead to fatigue. Yes, you won’t be in the mood to exercise at all.

Set Goals

The goals should escalate as soon as you accomplish each one. Starting with minor ones, you must be able to put your mind into it so that you will accomplish the major ones with ease in the future. One good example would be finishing 5km in just 30 minutes. It can look hard, but if you put your mind into it, you will be able to accomplish it sooner or later. Of course, don’t forget to set the ultimate goal that you hope to achieve after a few days.

Warm-Up Before a Run

The most important part of a workout is always the warm-up. If you forget to do it, your body is going to ache afterward. In fact, it is highly recommended to do a 30-minute warmup before the actual workout. Some recommended workout exercises are lunges, squats, and leg swings since you are going to be mainly using your legs.

Avoid Drinking and Smoking

These habits will do nothing but bad things to your body. There are no benefits that can come out of smoking a bunch of cigarettes, no matter how stressed you are. Even if you have any problems, getting yourself drunk is not the solution to that. Besides, there are a lot of healthy alternatives to these two bad habits.

Run with Others

Believe it or not, you would want to run more when you are with great company. There is nothing like doing a great activity with like-minded people. You can have a little chat with each other while running. While in the middle of sharing a story with your fellow runner, you won’t notice how fast time flies. It is all about the beauty of having runner friends. Another good idea would be to run with your dog so your pet would also get the right amount of exercise its body needs.

When you do the above habits, you can look forward to becoming a good foot racer. You will feel confident about joining all the marathons you find out about. In addition, you will be encouraged to buy additional sports equipment for runners. Besides, you must be dressed properly for running. You can’t wear the wrong sports equipment because there is always the risk of getting injured.