This is the last of a series of guest posts I have been doing over at Marathon Training Academy, where I blogged about preparing for my first marathon using their system.  I went ahead and included the entire post here, because I am so excited about finishing the race.

On November 5, 2011, I embarked into the unknown territory of running a marathon for the first time.  During that time I found why they call this ‘endurance’ running.  It wasn’t the prettiest race, and with a time of 4:54, I did not break any records.  But but I did somehow pull myself through those last few miles, and now I can join the ranks of that small segment of the population that calls themselves a marathon runner.

Ready, Race!
There were 15,000 half-marathoners and about 5,000 full-marathoners there in downtown Savannah.  There was a ton of excitement and anxiousness in the cool air.   The route went through a variety of areas, and the locals really embraced the marathon.  The bands made the race entertaining, but the encouragement of the locals and volunteers made the tough miles a little easier to swallow.

It’s All About the Tangent
With my friend and I both being engineers, I guess we couldn’t help ourselves from obsessing over running close to the inside edges of turns as we could.  I heard somewhere that the 26.2 miles is measured on the tangent.  It became a running joke during the race.  Come to find out we ended up running about 26.4 miles, anyway.  Either the detours to the porta-johns added up, or maybe we didn’t hit the tangents so good after all.

Cool Running
One of the hardest things about the race was that it was quite cool and windy, which was much different than the hot training conditions I am used to here.  I really think the temperature made me tighten up more than usual.  In addition, the last leg of the race was on the parkway, and the wind seemed overwhelming after running over 20 miles already.  I thought I would never get off of that parkway.

The Struggle
On about mile 18 my quads began to burn.  And by mile 23 I hit the proverbial wall.  Between my burning quads and the windy parkway, I found myself walking with just over 3 miles to go.  Then, I actually started thinking about how I would feel about myself after the race if I quit now.  I also realized that I just got passed by a speed-walker, and could not let that happen.  So I dug down somewhere deep to find strength.  I prayed for help, and I began to run again.

A Long Two Tenths of a Mile
From that point onward, I just had to take it one step at a time.  I just told myself ‘just a little more’.  Then I found myself at mile 26, with just two tenths of a mile to go.  That was when a spectator yelled ‘kick it’.  And I responded to myself, ‘this is the kick, bro’.  I never thought running two tenths of a mile would be so hard.  But, like the other 26 miles, I conquered the that too, and I put my first marathon in the books at a time of 3:54.

Warm Welcome
My family was unable to come to the race as my wife did not want to risk going downtown Savannah with just three weeks until due date.   But the best part of my day was coming home and getting a homemade card and a candy bar from my family.

Lessons Learned
On the positive side, I learned that I can accomplish something as big as a marathon if I work hard enough.  I also learned something about overcoming adversity.  On another note, I realize I could have done a lot of things differently.  For example, I found myself getting caught up in the excitement, and running too fast at times.  There were a ton of mistakes that I am sure I made during my training as well, despite having the advice of the Marathon Training Academy.

Now What?  
If you would have asked me after the race (while I was waddling to the car) whether I am going to do this again, I would have told you with much assurance: ‘no’.  But after a little bit of rest, and a lot of thinking about the race, I want to do it again.  I feel I left a lot on the table, and I want to do better.  So, at some point in the future you may see me at the starting gate in a race near you.  But for now I am going to recuperate and try to get ready for our new baby.

What do you think?  
What will you do when you reach the bottom during your marathon?  Will you be able to keep going?

What is the biggest lesson you learned from your marathon?

I Survived My First Marathon: MTA Guest Post 8 is a post from: Start Running for Beginners

As many of you know, I have been posting over at the Marathon Training Academy website about my training for an upcoming marathon.  I wanted to share these thoughts with my readers here. As someone who is starting out running, you may not have any immediate plans to run a marathon. A year ago, neither did I, but now I am running my first marathon. Maybe this post will help you consider setting your sights on running your first marathon? Here is a short teaser of my guest post. Take a look over at this post and comment on your thoughts.

With just a week to go until my race date of November 5 arrives, I have a few random thoughts that I wanted to share with you as I get ready to run my first marathon.   I think this title summarizes where I am right now in more than one way.

6 More Miles
Just a few weeks ago, for the first time I was able to reach the 20 mile mark in my long run.  It was actually the first time  of running one of these really long runs that I thought I might actually be able to finish a 26.2 mile marathon.  Usually when I would get back from the long run, I was absolutely spent, but the last two long runs were a little different.  I know that I will have to run 6 more miles than I ever did during my training, but I really feel like I can run those 6 miles, and finish my first marathon.

6 More Miles… MTA Guest Post is a post from: Start Running for Beginners

Thank you for your interest in a guide here at Start Running for Beginners.  Learning about running is a great way to start or improve a running program.  At this time we are working to complete the 101 Running Tips eBook and the Running to Lose Weight eBook. These will be great additions to the library of products we are providing here.

Right now we do have the A to Z Running Guide for Beginners for a mere $14 at the link provided.

For more information about the running guide, you can also visit this link: http://www.startrunningforbeginners.com/guide/

If that doesn’t work for ya, then perhaps you would like to sign up to get access to the Free 7-day course ‘The Seven Pillars of Running for Beginners’ at the link provided.

Or you may just want to get an overview of the seven pillars on the on the home page of Start Running for Beginners.

Finally, you could learn about a relevant topic within our active running blog. Whatever you decide to do here, I hope we can help you with your running goals.  Happy Running!

Running Guide Development is a post from: Start Running for Beginners

I think one of the biggest factors of running is motivation.  What goes on between our ears often governs what goes on with our feet.  For runners, you have to get yourself motivated first to start running, and then have to motivate yourself to finish.  I just wrote a guest post over at the Nutrition Success website that you will definitely want to check out.  Below is a little tease to get you started, but the rest of the article can be found at the link.

You have been running for almost two hours now, and the sweat is pouring down your face.  When you left for your run it was early morning, but now the sun has started to beat down on you.  You know you need to finish this long run today if you are going to do well in your upcoming race, but right now you just feel like giving up.  Does this sound like one of your runs?  If so, then maybe you need some motivation tips to help you the next time you go for a run.

I would like you to keep an open mind about these tips.  While some may seem silly, they really do help.  Just try it and see.  If it helps you run better, then who cares if they are silly, right?

6 Motivation Tips for Finishing a Run  – Click the link for the rest of the article

What do you think?
What kind of motivation techniques do you use to help you finish a tough run?

Get Motivated: Running Fuel Guest Post is a post from: Start Running for Beginners

I just wrote a guest post for the Marathon Training Academy Website. This is another post in a series where  I talk about my experience of training for my first marathon.  Below is a part of the article, but you can read the rest over at the link.  In this article I talk about making one final surge during my training.  I have enjoyed training for my first marathon, but now it is time to really surge ahead if I am going to be successful.  I tell a story about being on a long run and realizing that I only have a short time before the big day.

I had been running for 14 miles on a Saturday morning.  The run started at 6:15 and  it was dark and much cooler.  But after running for over two hours things had changed.  I was now out of fuel, not to mention energy.  The sun was out, and it was much hotter and I much sweatier than when I left the house.  My cardiovascular endurance was doing okay, but my legs were hurting, and seemed to have turned to jello.  I still had three miles to get back home, but it might as well have been another 14 miles.  I was unsure if I would even make it.  Does this sound familiar?

Continue article on the Final Surge of Marathon Training at the link provided.

What do you think?
For those of you running a marathon, or any race for that matter, do you need to make a final surge in your training?

The Final Surge: MTA Guest Post 6 is a post from: Start Running for Beginners

Recently, I was asked if I had any tips on running for kids.  Since I have a few ankle biters of my own, I figured I would share some things that may help you on this subject.   One thing I do know about kids is that they have more energy than me, and they like to run.  But running while playing hide-and-seek is much different than running a 5K race.  We are going to discuss running for kids, and how to be healthy with it.

Right now, I believe our kids in the United States, and probably worldwide are more obese than ever before.  We are feeding them an unhealthy diet, and letting them play hours of video games.  I think it is time we encouraged our kids to get out and get a little exercise, and what better way to exercise than to enjoy a little running?  Indeed it is a great skill and hobby to teach our kids so that they can enjoy being fit for a long time.

How Can I get My Kids Motivated to Run?

The first thing to thin about is how to get them motivated to run.  Well, I believe there are a couple things you can do to get them motivated.  Here are a few.

* Kick Them Out -If your kids are lazy, then they are not going to decide to hit the road for a 5 mile run.  One of the first things you have to do is help them to learn to enjoy the outdoors a little bit.

* Be an Example-  One of the best ways kids learn is by example.  If you are out running, then they will want to come along.  If you are a couch potato, then well…

* Have Fun With It – If they enjoy running, then they will want to do it even more.  Maybe you can run together, or make a game out of it.  Just enjoy running, and enjoy being with your kid a little. Not only will your kid learn to enjoy running, but you will be bonding as well.

How Much Should My Kids Run?

Okay, so now that you have motivated your kids to be interested in running, the other big question, is how much is too much.  Let’s take a look at the different ages of kids and things to consider.

For really young kids under five years old, I have limited running to outdoor play and games such as tag.  I have let my tikes run with me down the block, and then we return before we get too far.  This short run lets them get a taste of running, and spending time with Dad, but it does not wear out there little legs.

Even once the kids get to be to the age of ten or so, I think they are still in a development phase.  I think at this point they can probably handle a mile or two fun run.  I would hold off on any 5k races until after age ten.

Through the preteen and teen years, your kids may begin to develop a love for running. It is a great hobby to have.  At this point, they may decide to become more serious about running, signing up for 5k and even 10k races.  Help them understand all of the important concepts of running that you have been learning here, such as proper running form, running training, and how to stay on a running schedule, and cross training.

The biggest thing is to pay attention to the health of your child.  if you see any health problems or injuries rearing their ugly head, then do not hesitate to seek the proper medical attention.  The key is to make sure that your kids enjoy running, and have fun with it.

Take Action

Depending on what age your kids are, go ahead and find some ways to encourage them to be more active and start running today! 

What do you think?

What are some ways that you can get your kids more interested in running? 

Kids and Running is a post from: Start Running for Beginners

For those of us with a family, sometimes it can be difficult to work in our running and exercise program along with the duties of being a parent and spouse, not to mention the duties of our work life.  So how do get in the habit of running when we have all of these responsibilities?  Here are a few tips that may help.

6 Tips to Help Parents Stay in a Running Routine

Obviously the tips here will vary depending on your exact situation. Some of you are single or care for the kids during the day, some have older kids while other have little ones at home.  Hopefully, though at least one or two of these ideas will help you work in a run a couple of times a week even if you have several ankle biters to deal with.

* Take the Kiddos With You – Kids love to do what we do.  So, even if you have real little ones, they may want to run down the block and back.  Get them interested in running early so they can enjoy the benefits of this great sport.  but if your kids are a little older, they may be able to run a little farther.  Just take it easy on them, and make sure they are enjoying it.  Even if you get a short run in that is better than nothing.  Another idea that may work for you is to let your kids follow you on the bicycle

* Get a Jogging Stroller – If your kids are the right age, a jogging stroller can be a great way to get out and run with small ones.  I did this strategy for a long time with our oldest boys.  I would come home and go for a run after work with them in the double jogging stroller.  I will admit that running with a jogging stroller is a challenge compared to not having one.  But I figure that it makes you appreciate the days that you do not run with a jogging stroller.

* Use a Treadmill – Having a treadmill can be a great way to run when your kids are asleep at night, or taking a nap during the day.  Depending on how independent your kids are, you can even run on a treadmill while they are awake.  If you can afford a treadmill, it can really add some flexibility to your

* Go to a Gym – Many gyms have a nursery or day care that can watch your kids for an hour or so while you get a quick run in.  A bonus is that you can run on a variety of treadmills, or you may decide to do some cross training as well.  In addition, you can shower afterwards and take care of other things afterwards if needed.

* Get up Early – Sometimes the best way to get in a run regardless of your life situation is just to get up before everyone else and do it.  I know that it can be difficult to get up in the morning, but i will tell you I have never regretted getting up early to go for a run.  On the contrary, I have often regretted sleeping in and skipping exercise. If you want to ensure you get a run in, I believe the best time to do it is first thing.  Of course, this may be a challenge for you if you are single, or have a spouse who also likes to get up early.  You will need to be able to communicate with your spouse, and let them know your needs.  You also may need to be creative, and try to come up with solutions that work for everyone.

* Night runs – Sometimes the best time for me to run is at night after the kids go to bed.  For some reason, I enjoy night runs more than any other time of day.  Maybe I have more energy then, or maybe it is the fact that I do not have the thought of going to work like when I run in the mornings.  Just be cautious about safety if you decide to adapt this strategy.

* Be Creative:  There are probably many other ways that you can get some running or some form of exercise in despite your situation.   If it is a priority, then you will find ways to do it.  Be creative about it.  Don’t have a treadmill? Then run up and down your stairs.  Do an aerobics tape as cross training.  There are a ton of things like this that I have done to get a workout in as a parent.  The question really is: ‘Is running a priority?’

Bonus Tip: Go for a Family Evening Walk – Okay, so this is not actually running.  But if you go for a twenty or thirty minute walk with the family in the evening, then you can log that as a walking day, which can be considered a light cross-training day.

Check out this link for even more ways to squeeze running into a hectic schedule.

What do you think?  
Are you extremely busy person with kids and a family to raise?  

What is the best way for you to work in running into your routine?  

Six Tips to Help Parents Get in a Running Routine is a post from: Start Running for Beginners

Below is just a snapshot of the guest post I wrote over at the Marathon Training Academy regarding the long run. This is a part of a series I am doing there sharing my experience in training for my first marathon.  For the full article, go over to their site.

The Love and the Hate of the Long Run

In training for my first marathon, I understand the importance of the long run. Some days my long run is great, and some days the long run is not so great. You could say that I have a love hate relationship with the long run.

Let me share with you some ways that I love (or hate) the long run.

I Love Long Runs Because….

…Long Runs are Critical to Marathon Training

As most of you know, I am training for the Savannah Rock and Roll Marathon in November. And a part of that training requires me to run weekly long runs of 10 miles or more. If you do not build up your endurance with the long runs then how will your body be able to run 26.2 miles? So one of the biggest reasons I ‘love’ the long run is that I know it will help me meet my goal of running my first marathon.

But I Hate Long Runs Because…

Please go read the full article, and share what you love, (or hate) about the long run.

The Love and Hate of the Long Run: Marathon Training Academy Guest Post 5 is a post from: Start Running for Beginners

This time of year is a great time of year to sign up for a 5K race.  if you have decided to run in a 5K, then you will need to incorporate a training plan.  One of the first things that I suggest to do is assess your running condition.  Answer the following questions in order to find out where you are as a runner.

Assessment to Determine Running Condition for 5K Training

5K Assessment Question 1)

Can you run 10 minutes without having to catch your breath? (Yes or No)

Is Your Answer Yes?
If you answered yes to this question, then go on to question 2.

Is Your Answer No?
If you answered ‘No’, then I would consider you a ‘newbie’ runner, or a beginner runner. Don’t sweat the title. We all have to start somewhere, right?   And, you are making a decision to do work hard and get better.  But now you know your condition, and we can give you a running schedule.

I have written a running schedule for beginners that will help you get started as a runner as well as your 5K training.  You can view the running schedule at the llnk provided.

Given that running 10 minutes gives you trouble, you will be somewhere on this newbie running schedule.  If you can hardly run at all, then you will be on week one, and if you can run a couple minutes you need to start a few weeks ahead.

At the end of the newbie running schedule, you will be able to run and walk intermittently for twenty minutes, or about two miles.  If you complete this schedule, you would be in reasonable shape to finish a 5k, but you would just need to run and walk intermittently as you have been in your training.

After you complete the running schedule for beginners, you may want to come back here to reassess your condition.  But, most likely after you finish this schedule you will move onto the transition running schedule.  The transition running plan is a 5 week plan will take you from being able to run and walk two miles intermittently to be able to complete a 5k run (3.1 miles)without walking.

5K Assessment Question 2)

If you answered yes to question number 1;  Can you also run 3 miles (about 30 minutes) without stopping?  (Yes or No).

Is Your Answer Yes?
If you answer ‘yes’ to this question, then you already are able to finish a 5K race. Go on to  Question 3.

Is Your Answer No?
If you answered ‘No’ to this question, but yes to question 1, then you are in the ‘transition’ zone.  In other words, you are in better shape than a beginner, but you still are not able to finish a 5k race without walking.

5K Assessment Question 3) 

Do you want to improve your 5k time?

Is Your Answer Yes?

If your answer is yes to question 3, then you can run a 5k, but you now just want to improve your time.  If you are in this category, then your goal is to be a competitor.

You are on the right track to doing well in the 5k, and we will be providing you with some competitive training advice including running workouts, competitive 5k training plan here.

For now, I suggest that you have a regular running routine similar to week 13 in the transition running plan. Run 3 mile runs 3 days a week, and a couple of days of walking or cross training as well.  You may want to consider adding some running workouts, and longer distance runs to mix it up a little.

Is Your Answer No?  
If you answered no to Question 3, then it could mean a variety of things.  Here are some possibilities:

* You do not care about race times.

Maybe you just want to be able to run a 5k race socially, and enjoy it.  I would consider you a recreational runner in this case.  That is no problem. I would recommend to maintain a regular running routine similar to week 13 in the transition running plan. 3 mile runs 3 days a week, and a couple of days of walking or cross training as well.  You may want to consider adding some running workouts, and longer distance runs to mix it up a little.

*  You want to increase your distance.

Maybe you do not want to run a 5k at all.  Instead, do you want to move up to the 10K race?  Or perhaps you want to move up to a marathon distance. If so, then I would encourage you to chase those goals. For now, you will need to find another resource to help with those training goals such as marathon training academy.

Start Your 5k Training 

Knowing your running condition is an important part of training for a 5k race or any race. Now that you have assessed your running condition you should understand whether you are a newbie runner, a transition runner, or a competitive runner.  In addition, you were able to select a running schedule to match your running condition.

Now you just have to get motivated and go train for the 5k race.

Need to modify our running schedule?  
Note that It will be important to adjust your running plan to meet your unique needs.  You can download the spreadsheet version of the schedule which will allow you to do just that.  If you want to download this spreadsheet version of the running schedules, just sign up to the Start Running newsletter here.
What do you think? 

What is your running condition?  Do you know what you need to do to train for your 5k race? 

Understand Your Running Condition Before Running a 5K is a post from: Start Running for Beginners

We all must have priorities in life.  By having priorities in life, we can have balance, which is just a better way to live.  But where does running fit into your life?  Is it too high or too low a priority?  These are questions we will examine, and help you ensure running is at the right place in your life.

So the first thing is to examine your priorities.  For some of you, maybe you have never really done that before.  Take a look at where you spend your time, and the things you do throughout the week.  That will give you a pretty good idea of what you value the most in life.  If these things match up with where you want to be, then good, otherwise you may want to make some changes.

For me, my first few priorities are fairly clear.  First comes my faith, then my family.  I love my wife and my children more than life, and try to enjoy the time we have together.  And that is why I try to ensure that my family is a priority over other aspects of my life. Of course I have to provide for my family, so work comes in pretty much as third.  Most people have these somewhere near the top, but after that things differ quite a bit.

For me, after those three things of faith, family, and work, exercise is not far behind.  I enjoy getting in a good run, staying in shape, and having an area that I can improve.  The benefits of running are important to me, and that is why running is a fairly high priority.

Even though it is fairly high on my priority list, I try to make sure I have balance, too.  In other words, it is possible to put running too high or too low on the priority list.  If you put running as the most important thing in your life, then your family or social life may suffer. On the other hand, if you put running too low on the priority list, then you may never get onto a run because you value going out every night as more of a priority.

At the end of the day, your running habits will be a result of where running falls into your priority list.  If you do not know where running falls in your life, then just take a look at where you spend your time.  It will quickly be evident from this evaluation what your priorities really are.

What Do You Think?
Where does running fall as a priority in your life? 

Is Running a Priority? is a post from: Start Running for Beginners

Several years ago I had some friends that decided they were going to run in the Charleston, SC Cooper River Bridge 10K Run.  Since we live an hour away from Charleston, they were going to stay at our house the night before the race, and we would go to the race in the morning.

I knew about the race in advance, and I had prepared for it to some degree.  But, me being the procrastinator that I can be at times, I had not signed up for the race beforehand.  So, we were just going to sign up before the race.  No big deal, right.  Well, that is what we thought.  But the day of the race was not exactly as planned.  First of all, we left a few minutes later than expected, and then the traffic to the race was busier than expected.  These two things put us at the starting line just a few moments before the race began.

My friends had pre-registered, so they really did not need to do anything.  For me, though, I had not registered, and registration was not really a choice at this point.  Then it occurred to me, this is a public road, so why not just run on it without registering?  And that is exactly what I did!  Yup, I ran the entire 10K race without registering.  I know, that was probably a bone-headed thing to do, and I know I probably should not have done it.  I am not sure why I did it, or what I was really thinking.  I would not do that again, but I admit it is kind of funny to remember that day.  The interesting thing about it is that I do not think anyone really noticed that I had not registered.  I guess I just sort of fit in with the crowd.

I hope that the race administrators do not come and track me down now that I am sharing this story.  Maybe I should register for that 10K race and not run in it.

What do you think?

Do you think that was a complete bone-headed thing for me to do?

What is the funniest story that you have about running?

A Funny Thing Happened to Me on the Way to a 10K is a post from: Start Running for Beginners

Recently, we provided some supplement recommendations that will help runners recover after a workout, and crush fatigue.  If you are in need of an energy boost yourself, then these supplements may be of use.

In this post, I have added links to each supplement for your use. You may want to go check out these products so you can recover properly from your running workout.

Check out These Simple Supplements for Runners to Boost Energy

•    Multi-vitamin capsules (capsule form not tablets – minimum of 4-6 caps per day)

•    Omega-3 Fatty Acid source (cod liver oil or flax oil)
•    Vitamin C powder (2,000 mg to 5,000 mg+ daily – “to bowel tolerance”)
•    Creatine Monodyrate (follow instructions on label for loading phase and maintenance)

For more information about how these supplements can help you eliminate runners fatigue with supplements, , then check out the link provided.

Product Review: Supplement Checklist to Give Fatigued Runners an Energy Boost is a post from: Start Running for Beginners

Bananas are a great food to provide nutrients and give you those carbs you need as a runner both before the workout and during recovery.  But, this fruit can also help to satisfy you when you are poking around the house for something sweet.

Last night my wife made something she calls banana cream, which is made from frozen bananas that are blended until smooth.  She puts some chopped dates on the top of it to add a caramel flavor to it.  I was actually amazed at how good it tasted even though it was totally natural.

To make the banana cream, first you will need to peel and dice a banana, and freeze the pieces.  The more the banana is ripe, the better.  Next, chop the frozen bananas in the food processor.  At first they will chop, and then it will form a kind of ball that spins around in the food processor.  Once it reaches this stage, let it continue for a few more seconds, and then it is done.  At that point, you should have your tasty banana cream.  Add some dates, coconut or carob to spice it up a little.  Or you can add some peanuts and honey for toppings.  Either way, this is a tasty snack that you can use to stay away from the sweets while getting the carbs you need for running.

What do you think? 

Have you tried this recipe before?  Let me know if you enjoyed it. 

Also, please share any recipes that you think might be useful. 

Power Runner’s Recipe: Banana Cream is a post from: Start Running for Beginners

The word of the day for those who are running for weight loss and want to burn the fat is … metabolism.  Why?  Well if you can burn calories faster than you take them in, then you will eventually lose weight.

The idea that some people have is that if you just burn more calories than you eat then you will eventually lose weight.  In part they are right, but the math is not quite that simple.  The tricky part of this equation is that some foods increase your metabolism, and some foods actually decrease it.

You see, the real issue is what foods are you eating, not necessarily how much food are you eating.  If you eat the right kinds of foods, then your success at weight loss will be greater than someone who just counts calories.  So, here just five foods that you should incorporate into your diet in order to burn the fat.

Five Foods teat that Help You Burn Fat

* Plant Based Foods – Eating vegetables, high fiber fruits, and some grains should be the staple of your diet.   Any green leafy vegetable such as spinach and broccoli is a good idea.  Fruits that are high in fiber and help you increase your metabolism include apples, grapefruits, and pears.  Finally, include some grains in your diet such as brown rice or quinoa.  These foods give you the fuel it needs to perform, and also burn the fat.  You could say that these foods are the foundation of a good diet.

* Olive Oil.    Did you know that adding some olive oil and vinegar to your salad can actually help you burn fat?  you need some fat to be healthy? Well, it does.  Eating some fat, albeit the right kind of fat is one way to boost your metabolism.  In addition, this will help you not crave sugar as much, and will actually help you burn your stored fat more efficiently.  Other good fats besides olive oil include flax oil and cod liver oil.

* Water – Water does doe many things for our health.  By drinking water, you flush out many of the impurities in your body, and provide hydration for cooling function of your organs.  But you are also allowing your body to burn fat when you drink water, too.  You see, those other drinks such as soda, fruit juice, sweet tea, and even diet soda actually have an effect that releases excessive insulin which causes you to store more fat and slows your body’s ability to burn fat.

* Milk – Eating foods high in calcium, such as low fat milk, almond milk, or greek yogurt have the calcium may help to burn more fat.  A study was done at the University of Tennessee that indicates that people who eat enough calcium (1200 to 1300 mg daily) lost twice the weight than their counterparts that ate less calcium.

* Spice it Up.  This is probably my favorite tip, because I love to add some hot sauce or peppers to my food.  There have been studies that show that spices such as jalapenos and chili peppers, black peppers, and ginger have the may actually help to increase your metabolism.

What do you think? 

Is it difficult to incorporate these foods into your diet? 

Which food will you work into your diet this week? 

Running for Weight Loss: Five Foods To Eat that Help You Burn Fat is a post from: Start Running for Beginners

For those starting a running program, or for anyone who is getting a good strong workout, you may sometimes feel fatigued after the workout, and for a large part of the day.  If this is true, there are some things that you can do to recover better after a workout, and decrease the fatigue.     In addition to getting good sleep, and having a good fueling diet and nutrition plan, sometimes you still need to have some supplements to help reduce the fatigue.

Recently, I asked my friend, Dr Robert Maki, a weight loss expert, his views on this issue of using supplements to recover from running fatigue.  This is what he shared with me on the subject.

Supplements You Need to Battle Running Fatigue

As for the supplement question from one of your readers, I typically recommend the basics first like a good quality mulit-vitamin and an omega-3 fatty acid source, of either cod liver oil or flax oil.  For post workout recovery, which is certainly a big deal I will recommend “buffered vitamin C powder,” which provides about 2,500 mg of Vitamin C per 1 tsp.  Depending on the persons activity level, I will tell them to take it to “bowel tolerance.”  If you take too much vitamin C, it will cause loose stool.  That is obviously the dose point where someone would stop and even drop back slightly to resolve the loose stool.

A lot of time, the after workout fatigue is due to high stress, over training, or possibly both.  I get people away from coffee and caffeine in general because it makes people more tired and adds another stress to the body.  Fatigue can also be a liver and/or an insulin issue, but I would need more information to know for sure.  Another great and simple recovery supplement is creatine mono hydrate.  It is inexpensive and well tolerated by most people.  It works just as good for endurance as it does for strength training.  I have been using it myself for years.

This link is where I get supplements for all my patients.  The brands listed are “physician or healthcare practitioner only” brands.  Feel free to browse around and let me know if you have any more questions.

http://www.emersonecologics.com/

Simple Supplement Ideas for Runners
•    Multi-vitamin (capsule form not tablets – minimum of 4-6 caps per day)
•    Omega-3 Fatty Acid source (cod liver oil or flax oil)
•    Vitamin C powder (2,000 mg to 5,000 mg+ daily – “to bowel tolerance”)
•    Creatine Monodyrate (follow instructions on label for loading phase and maintenance)

What do you think?

Do you ever get fatigued after running?

What has helped you battle running fatigue?

Supplements to Recover from Running Workouts is a post from: Start Running for Beginners