Post Run Treats

While you exercise, whether it be weightlifting or cardiovascular, you use up your energy stores, and you should always refuel, especially after any workout session longer than 45 minutes. For many people trying to lose weight however, it seems counter-intuitive to consume calories right after you burn them, but it does make sense: replenishing your carbohydrate stores keeps you from getting tired and really hungry later on, and eating protein helps speed the recovery of muscles and therefore muscle mass- which in turn causes increased metabolism. Another benefit of protein is that it helps you feel satisfied longer, keeping you from munching all day long.

The trick is snacking smartly. As always, you want to focus on low-fat products (or small amounts of heart healthy fats), whole grains, and foods high in protein. It's okay to eat something a little sweet or salty- your body needs the sugar and the electrolytes. Below I've listed some of my favorite things to eat after running or working out- all are fairly easy to make and taste super good (I promise):

1. Natural Peanut Butter, Honey and Cinnamon on anything whole wheat
Use 1 slice of whatever sort of whole wheat bread (sliced, english muffin, bagel, pita, tortilla) you'd like, not too much peanut butter and not too much honey. You could also use regular peanut butter, but it has trans fats and added sugar, so try the natural if you can bear it-- the addition of the honey and cinnamon contrasts really well and you get sweet and salty together.

2. Fruit Smoothie
Again, totally customizable. You can use frozen fruit, fresh sliced fruit, whatever flavor of lowfat yogurt you'd like. Basic recipie:
1/2 cup of fruit
1/2 cup of yogurt
2-4 ice cubes
You can also add peanut butter, honey, whatever else you'd like. Here's a good recipie from Runner's Worldfor a Chocolate-Espresso Smoothie. If you like mochas, you have to try this.. its sooooo good.

3. Clif Bars
I got into these as a climber, not as a runner, but they're a perfect refueling treat for both activities. With lots of flavors to choose from and no preparation to do, they're good to keep around when you're really rushed after workouts. You can order a box online and get a pretty good discount.

The First Slow, Painful Steps

It's funny that I can be simultaneously lazy and run a marathon in the same week. But it happpened. Now that I'm back and recovering from a really strong debut (3:49:53)- I'll try to catch up on posting.
Because I'm currently obsessed with the topic of running, I'll start with a few personal-experience tips on getting started and then later some great post-run snacks (which are the best part of running).

GET STARTED
For my favorite beginner, Marc
1. Get Good Shoes
Quality running shoes are expensive, and if you buy a good pair, you're guaranteed to use them just to avoid the guilt of seeing them wasting closet space. If you start with bad shoes, you'll be in pain before you can even begin to enjoy running.
2. Start Slow
Don't expect to go out and run 3 Miles on your first try. Start by alternating running and walking. Push yourself- but not too far. Running will hurt at first, but you shouldn't get hurt. You'll be surprised at how quickly you improve.
3. Set Good, Multiple Goals
A good goal is one which is difficult to reach but definitely possible. Setting short-term and long-term goals, such as "I will run or walk at least 4 times this week" and "By January, I will be able to jog for 45 minutes" allows you to focus on either depending on what motivation you need.
4. Find a Training Partner
Get a friend who is a runner or who wants to start running too and keep each other on track. You don't always have to run together, just having a person holding you accountable for your actions will give you a good enough guilt trip to get you out the door.
5. Buy a Full Length Mirror
Okay, I don't actually do this one, but Runner's World has suggested it multiple times, and I trust them. The idea is, if you're running to lose weight or just slim down, looking at your body every day will keep you motivated. But please, please don't get obsessive about it. If you start to obsess over how you look, get rid of the mirror, but keep running. It'll make you a more powerful person, improving your self-confidence and your body image.
6. Dedicate Each Run
It sounds silly, but thinking about a specific thing- whether it's reviewing vocabulary in your head for an exam, thinking over a conversation you want to have with someone, or just focusing on one person who inspires you- will keep your mind of the labors of running. Before you're done thinking, you'll be done running.
7. Run For Fun
If you want to run, run your way. When you're getting started, you don't have to do the hard workouts you would if you were training for a race. Try different types of running, depending on your mood. Run trails one day when the weather's nice, Do hills if you feel like a good challenge, or jog slow and just see how far you go. Don't try to hold yourself to the same workout over and over- you're apt to get bored and lose interest.
8. Enter a Race
If the shoes aren't enough, entering a race is your commitment to yourself that you'll be running by that date. Enter with your accountability partner for extra motivation. A race can also double as a long-term or a short-term goal.


Bottom line: Get out there and do it!