iRun because I cannot say no to a second slice of chocolate cake – Emily Shandruk , Vancouver, BC

iRun to stay fit and release those running endorphins – Liliana Plava , Calgary, AB

iRun because I want to qualify for Boston and raise money for charities near and dear to my heart – Christine Gracel , Calgary, AB

iRun because it makes me feel good, allows me to spend time with my friends and gives me a feeling of accomplishment – Helen Kolodziejzyk , Calgary, AB

iRun but not enough – Michael Shaw , New Westminister, BC

iRun because I never thought I would be able to – Gary Morris , Winnipeg, MB

iRun to challenge myself, physically and mentally – Kathleen Keenan , Brampton, ON

iRun because people around me inspire me – Pina Bevilacqua , Caledon, ON

iRun therefore I am – Duncan Walsh , Nottingham, UK

iRun because I live – Georges Schneller , Laval, QC

iRun to be free and enjoy our beautiful country – Cheryl Carter , Clearwater , BC

iRun for overall wellbeing – Trish McCourt , Halifax, NS

iRun because it makes me a better person, a better wife, a better mother and a better friend – Nathalie Joncas-Caissie , St-Antoine, NB

iRun because it makes me feel powerful – Carlene Paquette , Carp, ON

iRun because pecan pie, french fries and beer are chasing me – Teresa Sterling , Ottawa , ON

iRun because it’s in me – Michael Foley , Stittsville, ON

iRun because it reminds me that I am capable of so much more than I have done – James Sauve , Ottawa, ON

iRun for me – Kiza Francis , Ottawa,ON

iRun to prove to myself I can – Lesley McGougan , Brampton, ON

iRun because all the ladies are chasing my sexy runner’s body – Chris Baker , Etobicoke, ON

iRun because I can and I’m grateful – Terry SanCartier , Gatineau, QC

iRun because when I run I feel most alive – Meghan Lynch , Ottawa, ON

iRun to unleash my inner athlete – Adelle Densham , Avonmore, ON

iRun because it cleans up my life, because I drink more water, sleep better and eat healthier foods – Robin McIntyre , Ottawa, ON

iRun because of the peace and strength it brings me – Michelle Jordan , Ottawa, ON

iRun because I need it to soothe the soul, keep me in shape and for overall wellbeing – Beth Neil , Lombardy, ON

CURRENT ISSUE DISCUSSIONS GALLERIES iRunGEAR ARCHIVE ABOUT ADVERTISE SUBSCRIBE CONTACT

PICK UP YOUR FREE ISSUE OF iRun:

At all Running Room and Runner's Den

And at

Toronto Marathon
October 19, 2008

Back to Table of Contents

The Nutrition Survival Kit
PLUS: Don't forget the H20!
Eating on the Run
A refreshing summer salad recipe

WEB EXTRA:
Do Caffeine & Running Mix?
WEB EXTRA:
Omega-3 Fatty Acids: Are you getting enough?
WEB EXTRA:
iRun wants you to hit the bars�Energy bars, that is. Submit your favourite recipe to win!

Dine and Dash

By Beth Mansfield

While the Big Book of Etiquette might teach that it's not nice to eat and run, nutritionist Beth Mansfield disagrees!

So your training season is back on track, but before you go out to run - have you done all your homework? No, we're not talking about buying the latest training shoe or running gadget here - we're talking about making sure that your body is power-fueled! Running, especially those High-Intensity Training (HIT) sessions, such as speed work, hill training and those extra-long, Sunday morning runs, require lots of energy and enough fluids to keep your body performing optimally. To get the most out of your run training and racing, here are some sport nutrition tips to ensure that you are power-fueled and well-hydrated, both before and after training sessions and competitions.

Choose carbohydrate-rich foods as your best energy fuel. The following foods are chock full of carbohydrates:

Breads & Cereals (toast, bagels, pita, crackers, granola bars, cereals)
Vegetables & Fruit (dried fruit, fruit salad, vegetable soup, salads)
Legumes (chickpeas, lentils, kidney beans, hummus dip)
Milk and Yogurt (plain/chocolate milk, fruit yogurt, kefir)

Be sure to include foods that add protein. The following foods pack a protein punch when they accompany your carbohydrate-rich foods:

Eggs, milk, yogurt, cheese, cottage cheese
Hummus dip, chili (preferably one with more beans than meat)
Lean cuts of meat, poultry or fish
Nut butters, nuts and seeds - these are also high in fat, so use them teaspoons at a time

What the heck is kefir? Kefir is a cultured milk product, similar to yogurt but more of a drink. Like yogurt, kefir is high in calcium, but also contains phosphorus and Vitamin B12. While some people drink kefir straight, others find it too sour on its own and prefer to add honey or fruit. Kefir is an ideal health food to use in smoothies.

HOW MUCH and when Should You Eat? Exactly how much you should eat and drink both before and after your training sessions and competitions, depends on a number of factors � your age, weight, height, gender, the intensity of your training session or competition, and the time you spend exercising.

Typical guidelines to power-fuel your body BEFORE training sessions and competitions: Larger meals should be consumed three to four hours before training sessions and competitions, to ensure that the food you eat is digested and you're ready to perform. If you don't have time to eat a large meal, eat a substantial snack one to two hours before your training/competition to get the energy that you need. For training sessions and competitions lasting more then 60 minutes, a small snack about 15-30 minutes beforehand is a good idea, to ensure that you are topped up and ready to go! Use the examples below to help you plan your own pre-workout nutrition program. Meals Before

Typical guidelines to power-fuel your body AFTER activity: It is important to remember that your body needs to be refueled after activity to help your muscles recover and repair. Eat a snack or small meal rich in carbohydrates within an hour or two of finishing your practice or game. Here are some ideas to get you refueled. Meals After