Healthy Muffins: Perfect Pre-Run Fueling for Runners!

My fellow blogger friend, Jeff Picket, the host of Life Isn't Over at 40 or Any Age has graciously shared another easy-to-make recipe perfect for runners or anyone trying to stay fit. This time Jeff is showing us how to make a healthy version of blueberry muffins providing the complex carbs perfect for fueling your run. These muffins are great to eat for breakfast, a pre- or post-run snack, or just as a healthy snack during the day. Make up a bunch and freeze the extra so you'll have a ready supply of healthy fuel.

Runners Round Table Podcast: Stretching and Other Running Topics!

Check out the Runners Round Table podcast below recorded live on 11/18/09 with runners from the US, England, and Canada. RunnerDude was greatly honored to be invited to co-host the podcast along with Toni, host of her blog, drusy.blogspot.com. and Melisa, host of her blog, irishblue.blogspot.com. We talked with the featured guest, Yuri Elkaim - athlete, author and Fitness/Wellness Expert. A former professional Soccer player, Yuri is the founder and owner of Total Wellness Consulting, hosts a blog Fitter U Fitness, and has written Eating for Energy (www.eatingforEnergy.ca) and Nutrition for Runners (www.myTreadmillTrainer.com) as well as articles in Beyond Fitness magazine, Impact magazine, and Fitness Business Canada magazine.

The pod cast is about 50 minutes and well worth the listen. Yuri and the group discussed the difference between dynamic stretching and static stretching and the importance of stretching for injury prevention. Yuri discussed his approach of incorporating more raw fruits and vegetables into your diet and consuming foods in their "unprocessed" state and how doing this improves your training and recovery time. The group also briefly discussed interval training and how it can benefit all runners' training.

To Listen to the podcast, just click on the green circle below.

Holiday Weight Gain: How To Avoid It!

The holiday season is just around the corner! This is the time of year that many of us fear gaining a few extra pounds. Actually a recent study found that we don't actually gain as much weight over the holidays as we think, but hold on...here's the bad news....it tends to have a cumulative effect over the years and may be a major contributor to obesity later in life.

Government statistics show that more than half of all adult Americans are overweight (based on body mass index). 54.9% of Americans have a body mass index of 25 or more. A BMI of 25-29 is considered overweight. 22.3% have a BMI of 30 or higher and are considered obese.

Previous studies show that as adults, Americans tend to gain an average of 0.4-1.8 pounds each year. Scientist weren't sure if this weight gain was spread over the course of the year or if it was gained at specific times during the year such as the holiday season.

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Guess what the study showed? Drum-roll, please!......

Many think they gain 5-10 lbs between Thanksgiving and New Year's, but but the study (done by Researchers at the National Institute of Child Health and Human Development and the National Institute of Diabetes and Digestive and Kidney Diseases) found that most people gain about a pound (1.05 lb)between October and late February or early March. Most of that weight gain (0.8 lb) occurred during the six-week interval between Thanksgiving and New Year's Day.

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Not surprisingly, study participants who were much more active during the study were less likely to gain weight over the holiday. Some actually lost weight. Participants who were less active during the holiday period had the greatest holiday weight gain.

So how do you maintain your weight over the holidays? Run! Workout! Be active! Also keep in mind calories in and calories out. To gain a pound in one week, you have to ingest 3500 calories above what you normally ingest during a week. That's an extra 500 calories a day. That sounds like a lot, but keep in mind that one slice of pecan pie has 500-800 calories! Does that mean skip the pie? Nah....but what it does mean is that you need to be aware of what you're eating as well as uping your activity level to help keep a balance between those calories in and calories out.

Maybe Christmas Eve is the big family meal for you, or maybe it's New Year's Day. Whatever it is, think about saving up for those extra calories by eating a little lighter the days leading up to the big feasting day while at the same time keeping up your running and exercise routines.

Remember that higher-intensity workouts are going to be better for burning those extra calories. So during the holiday season, add a few more interval workouts into your routine. You can do this at a track or right on the treadmill at home or in the gym. Just throwing in some fartleks into your regular 5-miler will help up the intensity too. Resistance training is another great way to up your metabolism and burn more calories. So hit the gym and lift some free weights.

Don't deprive yourself for those special holiday treats, but think moderation and stay active. Run! Run! Run!

How Running Changed My Life: Kathleen's Story

Kathleen, like many runners, had a previous life when running much less runner would not have even been in her vocabulary. Me run? Ha! Ha! Ha! But like many, Kathleen decided to turn her life around by losing weight. This lead to many more things for Kathleen. In her own words, here's Kathleen's story.

How has running changed my life? I always hated to run. I hated the side stitch. I hated the panting. Most of all I hated the pain (and embarrassment and street harassment) from bouncing without adequate support. So I didn't run unless I had to. Like when the gym coach was yelling at me or (much later, of course) needed to chase after my children.

The natural consequences of not running—aging, childbearing and about 20 years of eating (not so well)—were that I managed to go from being an unathletic, but generally healthy young person, into an obese 40-something.

I didn't plan on running; I did decide I was going to lose weight. After about 50 pounds of weight loss, during which I was walking (uphill, on the treadmill) for my exercise, I went to the doctor for a physical. He asked about my exercise, and I told him about my walking. He said, "Do you think you could speed it up a bit? Maybe run?" I'm thinking, "No frickin' way!" But the seed had been planted. I knew people who were runners. A few of them were just moms like me.

Around this same time, my weight loss stalled a bit. So, I figured—what the heck. I'll run. It might help. The first thing I did was experiment until I found a chest-binding system that actually worked (two bras, two T-shirts). Then I just got out there. At first, I couldn't run for even a quarter of a mile without stopping. So I jogged as long as I could. Then walked. Then jogged again. Instead of going fast and getting winded and then discouraged as I had done in the past, I started off slowly. I concentrated on time spent running, not worrying about the fact that I was going really slowly.

Within two months of starting running, I was able to run for 30 minutes straight. A few months after that, I could do long runs of more than two hours. I learned by reading books by John Bingham, Suzy Favor Hamilton and Jeff Galloway. And I'd read the running blogs, of course, even though most people who blog about running actually have some talent (or at least speed) at it. I, on the other hand, do not. I'm definitely a middle- to back-of-the-pack runner. But I love it.

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I love feeling my muscles ache and then strengthen. I love the layer of salt that covers me after a long run. I love the better sleep, the energy boost, the little endorphin rush that comes afterwards. Through running, I've also made peace with my body. Losing the amount of weight that I have (90 pounds) has shaken up my life in some ways, as I look dramatically better than I did before and that affects my interactions with others. But running lets me focus on the more important things about my body—what it can do.—Kathleen

90 lbs! That's amazing Kathleen! Kudos to you! And look at you now, running 2-hour long runs! That's awesome! Every time I have a salt-encrusted run, I'll be thinking of your determination and drive! Thanks for sharing your story! Be sure to check out Kathleen's blog!

What Motivates You To Go On Cold Winter Runs?

Ah, the nip is in the air (well not really, today it's almost 70°F here in NC). Oh, but I know it will be here to stay soon enough. We've already had a few cold-spell teases. Winter is always a challenge for me to run. I'm a warm-weather runner by nature. I run year-round, but it's just harder for me to get myself up and run in 25° temps. I know, I know...you die-hard northern runners as well as my Canadian and Northern European friends are all laughing at me and my "wuss-ness", but my body just prefers running in warmer weather. Many of my running buddies love it when the cold weather arrives—I'm not as thrilled.

Don't get me wrong. I don't love the humid North Carolina dog-days of August, but I do like the warmer temps. The shorter days also make it harder to run during the winter months. So, I can either hang-up my running shoes for 4 months or I can dig deep for motivation to get out there and run. I choose to dig deep.

Earlier this month, I posted the 12 Tips for Cold Weather Running . Those are important tips to keep you healthy and safe during your winter runs, but in looking back at that post, I realized I left out the most important tip—Motivation. You don't really need to worry about fueling-up, frostbite, drying off, and wearing bright colors, if you're not actually running. So, tip #1 for Cold Weather Running is "Find Your Motivation."

For you cold-weather lovers, this won't be hard to do. You probably already pop-up at the crack-of-dawn raring to go! Even if it's 2° outside! For the rest of us, we need to dig deep. What motivates you to don 4 layers of clothing, gloves, hat, and a headlamp?

The flood of "feel-good chemicals" is what motivates me to get going on those really cold days. No matter how hard it is to get up and no matter how uncomfortable it is to run in a multitude of wet layers of clothing, I know that if I don't get the natural boost of "feel-good chemicals" (more scientifically known as endorphins) flowing through my body, I'll have one miserable day. There's nothing better for me than that warm shower after a cold run. I feel revitalized and my brain is warmed-up and ready for the day. Research has actually shown that your "brain power" increases after exercise. On days that I don't run, I feel like I'm walking around in a fogbank. So I just ask myself, "Want a fogbank day or a great day?" I opt for the great day.

Winter Motivation Prize Drawing!

What motivates you to run during the cold winter months? RunnerDude Would like to know. Send your winter running motivation tip to runnerdudeblog@yahoo.com by November 30th and your email will be entered in a drawing for a $25 gift certificate to RoadRunner Sports. Be sure to put "Motivation" in the subject line and put your name in the body copy of the email. Each email will be assigned a different number based on the order that the emails are received. The winning number will be selected by The True Random Number Generator at Random.org . The winner will be announced on December 1, 2009. After the winner is announced a post will added to the blog featuring all the motivation tips along with contributors' names. "Whatcha" waiting for? Email RunnerDude today!

Kids Complete Fitness Program and Run Their First 5K!

If you've been following the blog, you may remember a post about a wonderful nonprofit organization called GO FAR (Go Out For a Run). GO FAR is a comprehensive fitness program for children which promotes physical activity, healthy eating and good character. The goal of the GO FAR program is to empower children to make healthy lifestyle choices that they may integrate and sustain throughout their entire life. Specifically, GO FAR teaches children to set and reach goals and complete a 5K road race. GO FAR was developed in response to the childhood obesity epidemic.

Today I had the wonderful privilege of attending the 7th Annual GO FAR 5K Fall race held in High Point, NC. 1000 runners (a record crowd) ran the race. About 75% of the runners were kids and the other 25% were coaches, volunteers, and parents. The success of the race is a result of the GO FAR kids, their great mom's and dads, teachers and the dedicated volunteers and wonderful sponsors.

What a wonderful experience of accomplishment for the kids, coaches, parents, and volunteers. I didn't know any of the runners, but my heart swelled with pride as I watched them cross that finish line. It was truly inspiring seeing their beaming faces as they finished and received their medals.

GO FAR is not just a program for North Carolina. The organization has already branched out to other states and it hopes to grow even more. To find out more about starting a GO FAR Club in your area [click here]. To get a sampling of what a GO FAR 5K race is like, check out the video clip below that RunnerDude filmed of today's festivities!

Be a Healthy Role Model For Your Kids—Run!

One of the best ways to ensure a healthy lifestyle for your kids is to live by example. My daughter just recently emerged from the mysterious, dark, oddly scary, sometimes demonic stage of a 13-year-old. I'm happy to say she survived (as did myself and my wife) and she's now a beautiful blossoming 14-yr-old freshman in high school.

During this phase of the battle-of-the-wills, you probably think your child (son or daughter) could care less about your opinion. Ever have your child tell you to drop him/her off a block from school so nobody will see him/her get out of a mini-van? Ever have your child threaten to die if you open your mouth around their friends? Ever have your child say, "Seriously, you're not really going to wear that when you take me and my friends to the movies, are you?" And on the flip side, have you found yourself saying, "Honey, did you look in the mirror before leaving home?" "This is a brush, it's your friend, it's for your hair." or "Could you please put on a coat, so the school doesn't call Child Services on me?"

During those times, you think your child isn't hearing a word you're saying, but guess what? She is. She won't admit it, but she is. Your child actually wants your feedback and guidance, but those raging hormones and the peer pressure of her friends won't let her admit it. Every now and then, that sweet child (you once knew) emerges from beneath that creature-from-the-black-lagoon (that's temporarily overtaken your child's body) giving you a glimmer of hope.

Don't worry, your child will return to humanity. Some take longer than others, but he/she will return. During this possession phase, be diligent about being a healthy role model for your child. Silently showing your child each day positive ways you deal with stress through being physically active and eating healthy is what they need to see. Every now and then invite them for a walk, a run, or to join you at the gym. Share with them the latest sports drink you've discovered. Show them the great doctors report you got. Tell them about a cool article you just read in Runner's World. Invite them to the next 5K you're running, even if they're a spectator and not running. Then let them know how wonderful it was to see them when you crossed the finish line.

Even though your invites may be rejected or the only verbal response you get is a huff or a grunt, that inner sweet child buried beneath that tough facade, really does appreciate you asking and sharing. She's learning by your example.

All last year, I asked my daughter to run with me, only to get a "Right Dad." in response. Guess what? Now she's walking every afternoon after school. Her older brother told me she had started walking, but I didn't say anything. Then the other day she came up to me all beaming and said, "Dad, I walked 2 miles today!" I was so proud of her and she was so proud of herself. She's not running, and that's okay. She may move into running one day, but for now she's walking and getting in some great exercise.

Then I got another whopping surprise. One afternoon, she said, "Dad, the PE teacher at school fussed at me because he thought I was playing around when we were doing walking back lunges. I wasn't playing around. I can't do them!" She was in tears. So that night we had a crash course in walking back lunges. She cried more tears, because they actually were very hard for her to do. But, she hung in there and could do them by morning. Not great ones, but that didn't matter because she had gained the confidence that she could do them. Later the next day, she came running up to me and said, "Dad, the coach said, 'Nice improvement, Rayna!'" I was so proud of her. That was such a special moment. Funny how the simple little things are the most meaningful.

I seriously believe that during that scary 13-year-old phase, my daughter really was paying attention to her ole dad. A big reason that scary creature facade goes up in the first place is lack of confidence. Everything in their world is changing—schools, friends, their bodies. So, they put up this wall. Showing them how to gain this confidence (even if it's in a roundabout way) is what they need.

My daughter, saw how much enjoyment my running gave me and she saw how physical exercise and healthy eating benefited my wellbeing and helped me deal with stress. I don't want her to copy exactly what I do, though. She needs to discover what works for her. For now that's walking every day. Tomorrow it may be riding bikes. Whatever it is, I'll be there to support her.

So, during those tough times, sometimes it's best to stand back and holdfast, but continue to be that positive and healthy role model. They really are watching and listening to you and even though they may think your outfit is hideous and outdated, they still value your input and opinions.