Well, in fact I haven’t run a 10K a day but the way I am feeling right now it sure feels that way. I will admit however that I was able to increase my total running distance by a total of a 10K….whoop whoop. But in all seriousness, I am feeling pretty good right now about the direction I am currently heading in. Total this week was 23.1 miles which is a bump of 6.2 miles from last week. Hit the 8,000 total mile mark this week so that was exciting (that is if your a numbers person) but I wanted to discuss some deeper issues. Issues that I believe will help anyone who wants to run more, lose weight and body fat and overall feel better.
First and what I consider to be most important is WATER!! Good old fashioned H2O. I know I know, everyone says to drink more water, and I am one of them…but the important thing to remember here is that without enough water, our bodies simply cannot function in the way in which they were designed. Do you have to gulp down one 8 ounce glass after another? No, not unless you want to. There are so many ways to get your water intake. Fruits and veggies, milk, soups and stews. Remember however, that not all water is created equal. You can get water from a variety of sources but remember what also comes along with that water.
Fiber, Fiber and more Fiber. I have been doing a ton of reading on fiber lately and one of the common themes that I am reading over and over again is that we all need to be ingesting about 30 grams of fiber per day. Just FYI, this is a LOT of fiber! Current research is suggesting that simply intaking 30 grams of fiber per day can do more for you than most any type of crazy diet. One word of caution however is that there are a few different types of fiber out there….we want to make sure that we are getting ours from the most natural sources. Beans and legumes are a great way. Artichokes are another great way to get the fiber you need.
Protein. With all of this running/walking you are doing you are going to need to intake the correct amount of protein to ensure your muscles are repaired properly. In the USA, protein intake is generally not a problem. Most americans get plenty, just from the wrong sources. Keep in mind the word lean! Lean, lean, lean. White chicken, turkey, pork (trimmed) and a variety of fish. Salmon is a great source as well (you get about 40g of protein in only a 5 ounce portion) and you will also get some great added benefits like Omega 3 Fats (WAYYYYY GOOD for you).
Fats. WHAT! Fat, you want me to eat fat. Yup, sure do. The good ones though. Lay off the chips, the cookies, the processed foods. The absolute worst fats you can eat are the trans and saturated fats. Avoid these like your crazy neighbor. Don’t eat them. Just don’t. Poly and mono unsaturated fats are the ones we need to be eating. So where do we get these from? Here is a short list. You can get your monounsaturated fats from olive oil, canola oil, sunflower oil, peanut oil, sesame oil, avocados, most common nuts and peanut butter. For your polyunsaturated fats you can get these from soybean oil, corn oil, safflower oil, walnuts, sunflower, sesame and pumpkin seeds (remember the flavored ones with extra salt on them can be eaten but in moderation), flaxseed, your fatty fishes like salmon, tuna, mackerel, herring, trout and sardines, soy milk and tofu.
So these are some basic rules to live by. If you are going to go out there and kick your butt 3, 4, 5 or more days per week, why ruin everything you are doing with eating crap foods. One step forward and two steps back is what you are doing…this is what I have been doing for the better part of a year and for lack of a better word, it sucks getting back into the routine. We all need to make sure we focus everyday and stay focused not matter what the situation.
Have a great week everyone! Keep pushing yourselves as you are able and keep…moving…forward. Until next time.