Posts Tagged ‘Running’

Whilst some runners might face looking at a Winter running outdoors as a fate worse than death and decide that they are going to stick to the treadmill, for others running outdoors all year is no problem at all. Often the difference between those who tolerate running in the cold and those who don’t is what they wear.

Clearly running in the winter requires a change of running clothes, when compared to the summer. Shorts and a t-shirt are not really the best idea, unless you are an elite runner competing in a race. Therefore as a runner looking to wear suitable clothing for cold weather running the first thing to consider is what you will be comfortable wearing.

Every runner is unique and for some people, who run ‘hot’ they typically can get away with wearing less clothes than those who are more susceptible to the cold. Experimentation over short distances is a good idea. However, it can be normal that when you head out for a run that you are initially cold, then you warm up you start getting way too hot. Also- for those who run longer distances after a while when you settle into your run you can start to get very cold again, which can be dangerous and will hamper your running performance.

Most people know that a lot of heat is lost through a person’s head, therefore wearing a hat can help reduce this heat loss and keep you warm. Also- wearing running gloves is another great way of staying warm. Some runners still wear short sleeved tops, and running vest along with their gloves as they find this is enough to keep them warm when you run. Typically gloves and hats are relatively light weight so are easy to carry when you start to warm up, or alternatively put back on again if you start to get too cold.

Running gillets are another great way to keep some heat where it matters more, at your core, whilst allowing you to remain fairly cool. Again experimenting is a great idea here. For those runners who tend to feel the cold more than most winter running jackets or rain jackets will almost certainly keep you warm when you run.

Base-layers are another useful piece of clothing to experiment with when out running. Sometimes combining a base layer with a t-shirt will be enough to keep you warm.

Ensuring that you experiment with different clothes and running distances will enable you to prepare for most circumstances. Also it is worth remembering that when racing most people tend to run harder and faster, so wearing too much clothes in these circumstances can mean you overheat. Keeping one eye on the outdoor temperature and weather forecast is also a great way of ensuring you do not get caught out. There is an old Norwegian saying that states that there is no such thing as bad weather, just bad clothing and when it comes to running in the winter it is proved to be very correct.

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For a runner to maintain and promote peak performance he/she should have proper running diet nutrition. This running diet for runners must include proper portions of carbohydrates, proteins, fats, vitamins and minerals. A runner’s diet is made up of different food he/she takes. Nutrition is the way the food gives nourishment to the body. Good nutrition in the simple text means your body is getting all the minerals, vitamins and nutrients it needs for proper body functioning. Therefore having a healthy diet is very necessary to get the best nutrition the body needs. People from different age groups have different nutritional needs that mean they should have the different foods that provide them the necessary nutrition. In the same way a man has different nutrition needs than a woman or a child. In addition to this the height, weight and the daily activities a person does also changes his or her nutrition needs.

Carbohydrates in a running diet nutrition is the most important. It should make up 60 to 65 percentage of the calorie intake. For athletes carbohydrates are the best source of energy. Research proves that our body work more efficiently with carbohydrates than with proteins and fats. Carbohydrates good source includes rice, potatoes, fruits, whole grain and starchy vegetables.

Proteins in diet are used to repair body cells. For most of the people protein intake should be about 15% to 20% of the diet. Runners who runs long distances should have .75 grams of proteins per pound of the body weight. Runners should have protein from sources that are low in fat and cholesterol. Common examples of this include low-fat dairy products, whole grains, beans and lean meats.

Fat in diet which is more that 20% of your total diet will quickly give you weight therefore avoid high fatty things in your diet. Low fat diet can be achieved by taking nuts, cold water fish and omega 3 fat products

Vitamins in a runner’s diet do not provide them energy but still are important in their diet. During running and exercising body produce compounds called free radicals which damages cells and tissues. Here role of vitamins come which (particularly vitamins C, E and A) neutralize free radicals.

Minerals in runner’s diet are also very important. The most important minerals include calcium and iron. Calcium makes the bones stronger and prevents osteoporosis. An average runner should have 1000 to 1300 mg of calcium per day. Common examples of calcium in diet are dark leafy vegetables, beans, and eggs. Iron helps in delivering oxygen to body cells. Iron provides energy to runners running long distances. Men should have 18 mg and women should have 8 mg of iron per day in their diet. Iron can be get from scallops, nuts, shrimp, green vegetables and apples.

Sodium and other electrolytes are lost from the body through sweat during running. Therefore it becomes necessary for runners to replace the lost quantity in the body. Runners should have a sports drink and eating some pretzels after running. Taking in salts also helps to replace lost sodium.

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