Whether you are a seasoned runner or newbie, a good fueling plan is important and can make or break your run. Get doable nutrition tips for runners that could be just the ticket to a faster, more enjoyable run and enter my run belt giveaway.
Happy River Run week MHE!
For those of you who are NOT from Northeast Florida, you may have no idea what I am talking about. The Gate River Run is a HUGE 15K race here in Jacksonville that runs over two of our downtown bridges.{ That might not sound like a big deal to you, but these are big bridges and Florida is flat friends...all we have is bridges.}
It feels like the whole city comes out to either run or cheer. It is so much fun!! Me and Coach try to run it every year whether we are hard core running or not simply because it's such a cool race. I've learned that 15k's are my favorite distance too and there just aren't that many races at this distance.
Since a lot of people train and run the River Run who don't normally run longer distances, I feel it's important to remind them about their nutrition strategy. It really can make or break your experience and most certainly impact your recovery afterwards.
In honor of this fun week, I partnered up with BODYARMOR, my favorite sports drink, to share my best nutrition tips for runners on First Coast Living. (Thank you to BODYARMOR for sponsoring this segment and compensating my time. It is a pleasure to represent them.) Take a look...
Here's a recap of my nutrition tips for runners:
- Fuel early and often. Start within the first 20-25 minutes with either a sports drink, water or food and continue at regular intervals throughout your run. It's important to do this whether you feel thirsty or your energy dropping or not. The goal is to prevent your energy from dropping.
- Drink a sports drink in 3-4 sips per 15 minute increments.
- Sports supplements like beans, gus, blocks or beans are all a great, convenient choice. Typically, the whole serving (pack) should be consumed in each hour of running.
- Food can be a good choice too. Try pretzels, granola bars, fruit snacks, bananas or even candy (yes, candy). I like Annie's fruit snacks and Peppermint Patties as specific ideas.
- Practice eating breakfast before training runs to get used to having fuel in your stomach. This can only help you when you run long distances.
- While the meal the night before a big race is important, a balanced diet based on carbohydrate is important day in and day out when you are a distance runner. Try to get about 60% of your meals from carbs like fruits, vegetables, beans, grains, and dairy/milk alternatives.
- There's nothing magical about pasta the night before a race so don't be afraid to try other options. I like big sandwiches (low in fat) or a grilled chicken sandwich on a big bun with fruit. Homemade pizza could also be a good option. Whatever you choose, just make sure you've tried it before.
- Recovery nutrition immediately following the race can make a BIG difference in how you feel the next day. Try making my Chocolate Tart Cherry Recovery Smoothie ahead of time and bring it in a cooler to have right after the run. The protein, carbs and antioxidants will help repair muscles and alleviate muscle soreness.
So you might be asking yourself, how do I carry all this stuff with me when I run? GOOD QUESTION!
Recently, I was sent a free SLS3 Dual Pocket Run Belt to test out. I have always run with a fuel belt and am often looking for a better option. I was intrigued by this one because it had 2 really big pockets, big enough to fit an iPhone. So I have been running with it and rather like it. The band is a bit wider than my last belt which helps it stay put on my hips. Sometimes it takes me a couple of adjustments to get the tightness just right but all-in-all, it's pretty comfortable. I like the 2 separate pockets because my phone goes in one and fuel in the other. The pockets are also lined with a water proof material which protects my phone from sweat.
Interested in trying the SLS3? Enter to win one below (the contest is open for one week). Or, if you are inpatient, buy it for a SUPER discount on their Amazon store or use the discount code BLOG40 for 40% off on the SLS3 website and to get yours now. {Thank you SLS3 for my test belt and providing the prize for MHE readers!}
My other must-have gear for running is this Nathan SpeedDraw Plus Flask. It is perfect for carrying water or sports drink. I never thought I would like carrying a wattle bottle but this design is comfortable and easy to get used to. The pouch also contains a pocket for keys or fuel, but not big enough for a phone. I highly recommend!
Lastly, I have to give a shout out to my friend, Ryder, who also made a TV appearance this week about the Gate River Run. Ryder is a super fast runner and knows a lot about how to prepare for a big race. Get his pro tips, more on the equipment and mental prep side, to help you prepare for your next race HERE.
Good luck runners in the River Run and Beyond! You got this.
For better runs for all,