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Tips to Become a Better Runner

To better yourself as a runner you should treat your body as a temple. Your body is the only tool you need to win

every race! Here are some tips to further your chances.

DRINKING RIGHT

Water regulates your body temperature and lubricates your joints. It also helps transport nutrients to give you energy and keep you healthy. If you're not properly hydrated, your body can't perform at its highest level. You may experience fatigue, muscle cramps, dizziness, or more serious symptoms. So it's very important to stay hydrated especially the day before. Whether you’re a serious athlete or a recreational exerciser, it’s important to make sure you get the right amount of water before, during, and after exercise. Water regulates your body temperature and lubricates your joints. It also helps transport nutrients to give you energy and keep you healthy. A simple way to make sure you’re staying properly hydrated is to check your urine. If your urine is consistently colorless or light yellow, you are most likely staying well hydrated. Dark yellow or amber-colored urine is a sign of dehydration. However, if you will be exercising at a high intensity for longer than an hour, a sports drink may be helpful. The calories, potassium, and other nutrients in sports drinks can provide energy and electrolytes to help you perform for a longer period of time.

EATING HEALTHY

Cross-country runners have different nutritional needs than nonrunners. They require an increase in certain nutrients to provide sustained energy for long distance runs. The best diet for running cross-country consists of a precise ratio of protein, fat, carbohydrates and iron. This mix enables a runner's body to operate at peak performance.Instead of protein supplements, eat high-quality protein, such as lean meats, fish, poultry, nuts, beans, eggs, or milk. Drink up. "Milk is one of the best foods for recovery after an event, because it provides a good balance of protein and carbohydrates," Dubost says. Milk also has both casein and whey protein. Load up on carbohydrates if you're a cross-country runner. According to Colorado State University, carbohydrates produce more energy than the same amount of protein. Cross-country runners have more endurance with ample amounts of carbohydrates stored in their bodies. Complex carbohydrates last longer than simple carbohydrates derived from sugar. Cross-country runners should get 70 percent of their energy from complex carbohydrates.

BREAKFAST

For morning races, always eat something 2-3 hours before race time. Some toast or a bagel with some peanut butter is an excellent race day breakfast. Be sure to drink 8-10oz of water with breakfast. Avoid fruit with skin (apples, plums etc.) before races unless you've tried them before other races as they may cause stomach discomfort if not digested in time. A simple breakfast of whole grain toast or cereal, a glass of milk, and piece of fruit will provide the energy to start your morning off right.A typical breakfast for a cross-country runner consuming about 2,500 calories a day could consist of two servings of unsweetened, instant oatmeal, prepared with nonfat milk and mixed with 1 cup of fresh fruit, such as strawberries. For a boost of protein and fats, she could include 1/4 cup of dry-roasted almonds. A male cross-country runner consuming 3,500 calories daily could have a scrambled egg with reduced-fat cheese on a whole-wheat English muffin, paired with 1 cup of low-fat milk and one whole grapefruit.

WEARING THE RIGHT EQUIPMENT

Here are some tips for wearing the right attire. Invest in clothing made from sweat wicking material. Take a look at the definitive guide to running shorts to see what length works best for you. Female runners should visit a specialty story to be properly fitted for a sports bra. Avoid blisters by getting high-quality socks. There are specialist cross country running shoes with a slightly more flexible spike plate than you'll find on a track spike, with shallow studs to compliment the spikes. The flexibility underfoot will feel more comfortable on the uneven ground of cross country courses.

Be prepared, work hard, and have fun!!

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