Eating lots of fruits, vegetables and whole grains is always a good idea for runners. Certain foods, however, pack in more of the good stuff than others and provide more energy for your runs. A good balance of healthy eating and physical activity helps in dropping those extra pounds as well. Be mindful of what you eat and set consistent, realistic goals for losing weight.
Highly Nutritious Fruits and Vegetables
Raisins are a great source for carbohydrates. Approximately two tablespoons contain more than 30 grams of carbs. Raisins are a perfect snack anytime of the day, as well as during runs of an hour or more.
Antioxidants are an important part of a nutritious diet. Eating lots of berries, such as strawberries, blueberries or acai, supply your body with an antioxidant known as anthocyanidins, which helps slow the aging process and muscle soreness. Mushrooms contain the antioxidant L-ergothioneine and are high in potassium, which is critical for you body's fluid balance.
Highly Nutritious Meats, Fats and Grains
Protein is another essential element of a healthy diet, especially for athletes, as it helps maintain and build muscle mass. A low-fat 3.5-ounce steak of bison meat packs more than 50 percent of the vitamin B12 and 30 percent of the iron and zinc your body requires.
Hemp seed oil is a healthy fat containing omega-6 and omega-3 fatty acids. Just one tablespoon daily of this oil helps keep your heart healthy and has been known to help ward off diseases, like Alzheimer's. Lastly, get your whole grains from easy-to-prepare choices like wheat berries. They are packed with fiber and B vitamins ensure your energy levels are up for running.
Nutritious Liquids
Staying hydrated is pivotal not just during runs. Fuel your body with plenty of liquids throughout the day. Get skin-protecting antioxidants from white tea, which has been linked to reducing wrinkles. To help improve endurance, drink two cups of beet juice daily. A healthy regimen of beet juice can decrease the amount of oxygen your muscles require, boosting your performance. To help supplement your calcium intake, turn to the yogurt-like drink kefir. One cup gives you 30 percent of your daily calcium need, 20 percent of protein and 25 percent of vitamin D.
Weight Loss with New Work-Out Routines
It is easy for runners to get stuck in the same routine week after week. Sooner or later, your body will adjust to the routine and not produce results as far as losing weight is concerned. The best way to jump-start your body again is by mixing up the types of runs or workouts you perform. Instead of running the same 3-mile stretch four times a week, replace two of those sessions with a new run that incorporates some hills and sprints. Or, instead of a run, hit the gym and step on the elliptical machine. By changing the intensity and style of workout you are doing, you are challenging your body in new ways and are burning calories more efficiently.
Lose Weight Moderately
Too many dieters set just one goal for weight loss. Once they hit that goal, they slowly return back to their normal routine and the pounds begin to pile on again. Rather then setting one long-term goal, dieters should set short-term goals on a regular basis, which will help keep them in a healthy running and dieting routine longer. Some tips to remember are to consistently stay active. No two-week breaks when vacation hits. Also, join a running or fitness group. They will help you stay motivated and it's a great way to meet new people. Finally, make conscious decisions about what you are putting into your body. Eating out of boredom or for comfort can trigger binge eating. Ask yourself if you are actually hungry before you open the refrigerator.
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