Running on Empty

Looking out at the road rushing under my wheels heels

I don't know how to tell you all just how crazy this life feels

I look around for the friends that I used to turn to to pull me through

Looking into their eyes I see them running too

- Jackson Browne, Running on Empty

Yesterday was Ash Wednesday, marking the beginning of the period of Lent for Catholics. Part of the tradition on Ash Wednesday is to participate in fasting. As such, my body was in no shape to run a workout at the end of the day. So I thought I would take this opportunity to begin discussing the importance of a runner's diet: aka "Body Fuel."

Let me first begin by saying that the word "diet" is not synonymous with weight loss. Every person has a diet - it is how he or she eats. Diet is defined as the nutrients from food and drinks that we take into our bodies. I like to think of the diet for a runner as "Body Fuel." By running and exercising, we are asking a lot of our bodies, so it vital that we provide them with the proper fuel so that they are able to perform to their peak abilities. Think of how you refuel your car's gas tank with the expectations that your vehicle runs well. You don't fill up with diesel if that's not what you car needs, nor do you put in only 1 gallon and expect to drive for 200 miles. Likewise, it is important that we fuel our bodies with (1) the right types of nutrients, and (2) the right amount.

You are what you eat. This is so true. And this is even more important to athletes, whose bodies rely on the nutrients we put into them. I am a big believer in the Food Pyramid system of thinking. It's probably a simplified version of what we all learned in a Middle School Health class, but I think it works.

Basically, everyone should try to focus on eating a few servings from each of the major food groups everyday. The foundation of one's diet is based on grains and carbs, which is where the majority of your servings should come from, followed by fruits and veggies, then protein and dairy, and topped off by a minimal amount of sugars.

Often we get too caught up in counting calories. The word "calorie" is easily mistaken: calories do not equal fat. A calorie is actually a unit of measure for energy. In order to have the energy to complete your run, you must have enough calories in your system. And if you are trying to lose weight, it's easy math. Simply burn more calories than you take in each day. But remember, if you are running, you will probably be expending approximately 100 calories for each mile you track. Additionally, we burn calories each and every day by simply being - we even burn calories by breathing while we sleep! Take caution on this slippery slope - runners can encounter the risk of using too many calories on their workouts, and not taking in enough additional units to recover.

It is also important when you eat throughout the day. "Breakfast is the most important meal of the day." We have all heard the old mantra again and again. Why do you think everyone keeps repeating it? Because it is true. In order to lead a healthy, balanced lifestyle, it is vital to begin your day in the correct fashion. Eating a healthy breakfast gets our body's necessary vitals functioning early, preparing us for peak performance throughout the day. Breakfast should be followed by two additional full meals (generally referred to as lunch and dinner ... duh) and a healthy snack or two thrown in there. It is also imperative to refuel your body 30-45 minutes after finishing your workout. This helps to aid in rebuilding the muscles you have torn down and will help to quicken your recovery time. And above all else - DRINK DRINK DRINK - lots of water to keep yourself extra hydrated! I keep a water bottle on my desk at all times and easily refill it six times throughout the workday.

A typical day of eating looks like the following for me:
Breakfast = 1 glass of 1% milk : 1 grain serving (oatmeal / cereal / bagel) : 1 cheese stick : 1 mug of tea
Morning Snack = 1 granola bar (chocolate flavored! to add a little sugar)
Lunch = 1 box of orange juice : 1 veggie serving (usually bell peppers) : 1 fruit serving : 1 protein serving (chicken / beef / tuna) : 1 grain serving (rice / noodles / bread) : 2 small pieces of chocolate (preferably dark) : 1 peppermint (for extra fresh breath!)
Afternoon Snack = 1 sports drink (Vitamin Water / Powerade / Gatorade) : 1 grain serving (crackers) or 1 veggie serving
Dinner = 1 grain serving : 1 veggie serving : 1 glass of wine (not each day - but I do enjoy a glass every now and then!) : and sometimes a scoop of ice cream, too!

So it's not perfect, and of course each day doesn't look exactly like this ... (cough cough ... Fat Tuesday ... cough cough.) But I know that my diet is a vital contributor to my running performance, and thus I take what I eat very seriously. If we fuel our bodies properly, and train ourselves to enjoy eating a healthy, balanced diet, we will be able to see the results in our workouts. So be good to your body in the diet you follow and your body will thank you with it amazing results. It is truly incredible what the human body is capable of doing.

Refueling and ready to go tomorrow (if only the impending snow holds off ...)

This post's inspiration ... classic