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

iRun to stay fit and release those running endorphinsLiliana Plava , Calgary, AB

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

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

iRun but not enoughMichael Shaw , New Westminister, BC

iRun because I never thought I would be able toGary Morris , Winnipeg, MB

iRun to challenge myself, physically and mentallyKathleen Keenan , Brampton, ON

iRun because people around me inspire mePina Bevilacqua , Caledon, ON

iRun therefore I amDuncan Walsh , Nottingham, UK

iRun because I liveGeorges Schneller , Laval, QC

iRun to be free and enjoy our beautiful countryCheryl Carter , Clearwater , BC

iRun for overall wellbeingTrish McCourt , Halifax, NS

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

iRun because it makes me feel powerfulCarlene Paquette , Carp, ON

iRun because pecan pie, french fries and beer are chasing meTeresa Sterling , Ottawa , ON

iRun because it’s in meMichael Foley , Stittsville, ON

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

iRun for meKiza Francis , Ottawa,ON

iRun to prove to myself I canLesley McGougan , Brampton, ON

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

iRun because I can and I’m gratefulTerry SanCartier , Gatineau, QC

iRun because when I run I feel most aliveMeghan Lynch , Ottawa, ON

iRun to unleash my inner athleteAdelle Densham , Avonmore, ON

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

iRun because of the peace and strength it brings meMichelle Jordan , Ottawa, ON

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


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Toronto Marathon
October 19, 2008

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Nutrition Survival Kit

To ensure you are practicing power-fuel nutrition, keep some of these non-perishable food and fluid items within reach - in your sport bag, gym locker, backpack or car. The following items are ideas for your very own Nutrition Survival Kit:

  • Fig Newton bars
  • Puddings
  • Stoned wheat crackers
  • Dried and fresh fruit
  • Canned fruit (snack packs)
  • Popcorn (pre-made at home and bagged)
  • Applesauce (individual containers)
  • Jam, honey, peanut butter
  • Low-fat oatmeal raisin cookies
  • Bagels, melba toast or bread sticks
  • Individual-sized cereal (or pre-bagged cereal from home)
  • Trail mix (nuts/seeds/dried fruits)
  • Cereal bars/granola bars
  • Veggie sticks (mixed vegetables)
  • Concentrated fruit juice (individual boxes)


Every athlete is different, so experiment to find what foods and fluids work best for you. Remember - you need to practice sport nutrition as part of your training routine if you want to meet and exceed your running goals.

DON'T FORGET the H20!
Runners need to ensure they are drinking enough fluids during their runs. As we age, we tend to have a diminished thirst mechanism, so the "drive to drink" can be absent until dehydration is an issue. This is particularly true of older runners, though it can happen in younger runners as well. The bottom line is that drinking on the run is more of a learned skill — for many fluid intake can be the last thing one wants to do while running. The jostling around of fluid in the stomach can be uncomfortable and it can cause digestive upset for some, so it is important to not only figure out how much fluid your stomach can tolerate at a time - you also need to train it to handle sufficient fluid.

Water is the number one choice for shorter distances, but if you are looking for some extra energy, a sports drink might be what you need to keep you on the run. Sports drinks offer added electrolytes, such as sodium and potassium, to help give you that added boost. Try adding sports drink crystals to your water bottle, to help promote hydration and add flavour.

 
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