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Start the Day Right
If you're a morning runner, it's tempting to skip breakfast because you want to maximize your sleep time and not have to wake up early enough to give yourself time to digest before running. Even runners who don't run in the morning sometimes make the mistake of skipping breakfast because they don't have time, they don't like breakfast foods, or they're trying to lose weight.

Why is skipping breakfast a big nutrition mistake? If you wait until lunch to eat, your body assumes you're fasting and responds by slowing your metabolism. So skipping breakfast won't help your weight loss efforts. You'll just get hungrier, which increases your temptation to eat everything in sight. A nutritious breakfast gets you fueled for the day and helps prevent you from binging later on.

Eating breakfast means you'll have a better chance of burning off those calories because you're consuming them early in the day.�And a�nutritious breakfast will actually help�you burn more calories during�your runs because you'll be properly fueled to run stronger.

If you find you just don't have time to eat breakfast because you're rushing around in the morning, try some of these ideas for eating a healthy breakfast at the office.

More:

5 Smart Eating Rules for Runners

Best Foods for Runners

Healthy Snacks for Runners

Start the Day Right originally appeared on About.com Running & Jogging on Tuesday, March 9th, 2010 at 10:22:06.
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How to Handle a Bad Run
We've all had those days when it's a tremendous struggle to get through a run. Your legs feel stiff and heavy, your breathing is off, five minutes of running feels like 50, and your heart just isn't in it. Yes, it's completely normal for even the most super-fit running fanatic to suffer through difficult runs. So don't worry that you're losing fitness, falling behind in your training, or that you're just not cut out to be a runner. Shake it off and remember that we need to have those bad runs to appreciate how amazing it feels to have a great one.

Sometimes when we're struggling during a run, it's a sign that we need a mental or physical break from running. So take a day off, do some cross-training instead, or get some tips for motivation. But don't feel guilty about having a bad day. Tomorrow's another chance for one of those incredible, runner's high-inducing runs.

Get more tips on recovering from bad runs.

More:

Do Runners Need Rest Days?

When Runners Should Cross-Train

What If I Have to Take a Break from Running?

How to Handle a Bad Run originally appeared on About.com Running & Jogging on Sunday, March 7th, 2010 at 22:15:22.
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Bad Marathon Time? Blame It on the Air
If you're looking for a fast marathon to run, here's one factor you may not have considered: air quality. A new study from the American College of Sports Medicine indicates that poor air quality may hinder women's marathon times. The study, led by researcher Linsey Marr, Ph.D., evaluated marathon race results, weather data and air pollutant concentrations in seven marathons over a period of 8 to 28 years. Researchers compared the top three male and female finishing times with the course record and contrasted them with air pollutant levels. (They also took unfavorable race conditions, such as hot weather, into consideration.) Higher levels of particles in the air were associated with decreased performance for women, but did not have a significant effect on men's race times.

The study looked at major U.S. marathons in cities such as New York, Boston and Los Angeles, where pollution tends to be highest. Although�people who aren't running�might not be significantly impacted by low-yet-still-acceptable air quality, marathoners are atypical because of their breathing patterns.

"Previous research has shown that during a race, marathon runners inhale and exhale about the same volume of air as a sedentary person would over the course of two full days," Marr said. "Therefore, runners are exposed to much greater amounts of pollutants than under typical breathing conditions."

Sounds to me like a good excuse to run a scenic marathon with lots of fresh air, like Big Sur!

More:

How Should I Breathe While Running?

How to Run a Faster Marathon

Why Do I Feel Out of Breath When Running?

_{Source: "Air Pollution May Affect Women's Marathon Performance" American College of Sports Medicine, March 1, 2010}

Bad Marathon Time? Blame It on the Air originally appeared on About.com Running & Jogging on Tuesday, March 2nd, 2010 at 14:41:57.
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Share Your Favorite Running Music
We've finally made it to March, which means spring weather should be on the way soon. But many parts of the U.S. are still covered in snow and ice, so many runners are putting in lots of miles on the treadmill. If you're really sick of the "dreadmill", finding some new running tunes may help. Check out other runners' favorite running songs and get�fellow runners�pumped up for their runs by adding a few of your own.

More:

Is It Safe to Run With Music?�

Power Running Songs�

Hip Hop Running Songs�

Beat Treadmill Boredom

Share Your Favorite Running Music originally appeared on About.com Running & Jogging on Monday, March 1st, 2010 at 14:30:05.
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Tastier Carbo-loading Options

If you're training for a half or full marathon, you most likely have been adding more pasta to your diet, especially for your pre-long run meals. Pasta is popular among long distance runners because it's easy to make, it's not expensive, and it supplies those much-needed carbs. But even though it comes in many shapes and flavors, the pasta routine can get boring.

To get some delicious fueling options, check out The Athlete's Palate Cookbook, a collection of 100+ recipes from renowned chefs, who also happen to be runners. Many of the recipes were featured in Runner's World magazine's monthly "The Athlete's Palate" column. The book also includes 60 new recipes for breakfasts, entrees, soups, salads, sides, desserts, and beverages.� A great feature of the book is that each recipe includes labels indicating quick-and-easy, training, and recovery meals, so you can plan your meals and time them properly. Each recipe also includes nutritional information, such as calories, protein, carbohydrates, and fat amounts.
I'm definitely not a gourmet chef, but I found the recipes to be easy to follow. And, yes, there are some pasta dishes - but they're definitely more interesting than your basic spaghetti and meatballs.

More:

5 Healthy Eating Rules for Runners

Best Foods for Runners

What Should I Eat After a Run?

_{Photo courtesy of PriceGrabber}
Tastier Carbo-loading Options originally appeared on About.com Running & Jogging on Saturday, February 27th, 2010 at 11:56:44.
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Can I Soak in a Hot Tub After a Long Run?
After doing a long run in cold weather, the thought of soaking my tired and achy muscles in a hot bath is so tempting. But it's actually not helpful for your post-run recovery. When runners say they're going to take a post-run hot bath or sit in a Jacuzzi, I always feel bad saying, "Don't do it!" Find out why sitting in an ice bath is better than soaking in a hot tub.

More:

How to Take a Post-Run Ice Bath

Tips for Marathon Recovery

How to Self-Treat Running Injuries

Can I Soak in a Hot Tub After a Long Run? originally appeared on About.com Running & Jogging on Thursday, February 25th, 2010 at 11:19:20.
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Motivation Tip: Get Bargains on Winter Running Clothes!
We're still experiencing cold temperatures and snow here in the northeast U.S., but I'm somewhat optimistic because I noticed a sign that spring is actually right around the corner: winter running gear sales!

Yes, now's a great time to shop for winter running clothes, which are usually pretty expensive at the beginning of the season. This time of year, many running shops offer deep discounts and still have a great selection of clothes. So, why not visit your local running shop and treat yourself to some new running clothes? You'll still have several weeks to wear the clothes and next year you'll have practically brand-new clothes to start the winter running season.

For even bigger deals, you may also want to check out stores such as TJ Maxx or Marshall's, which have seasonal clearance sales on their already discounted name-brand running clothes. Or, shop online at sites such as Road Runner Sports or Sierra Trading Post.

More:

How to Save Money on Running

How to Dress for Winter Running

Keep Your Feet Warm on Cold Runs

Motivation Tip: Get Bargains on Winter Running Clothes! originally appeared on About.com Running & Jogging on Tuesday, February 23rd, 2010 at 13:21:20.
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Reader Race Story - Alice's First Half Marathon
Although she had never run a race before or trained consistently, Alice decided she wanted to train for a half marathon. "I trained with a group at a local gym," she says. "Making that personal connection to people early made a huge difference for me."

Like many beginner runners, Alice started with a run/walk approach, running for 1 minute, walking 1 minute for 30-45 minutes about 3 times a week. A couple of months into it, the group increased their running time to 30 minutes straight. Soon after, they started increasing their distance for their Saturday long runs.

The 13.1 race was the farthest she had ever run. "That feeling of accomplishment at the very end of the race was so overwhelming," Alice says. "I started crying out of joy after the finish line."

Read more about Alice's half marathon story and her training tips. And then share your own half marathon story.�

More:

Half Marathon Training Schedules

Share Your Marathon Story

How Running Helped Me Lose Weight

Benefits of Group Training

Reader Race Story - Alice's First Half Marathon originally appeared on About.com Running & Jogging on Saturday, February 20th, 2010 at 22:12:37.
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When Can Kids Start Running?
A few weeks ago, while my 2 �-year-old daughter was watching an episode of her favorite show, Blue's Clues, they showed a finish line, and she proudly proclaimed, "That's a marathon!" I nearly fell off the couch when I heard her say it, out of both sheer hilarity and delight. My husband and I are both marathon runners, and I guess our passion for running has rubbed off on our offspring. And while we don't want to force the sport on her or our son, we hope that maybe we'll inspire them to take up running some day.

With First Lady Michelle Obama kicking off her "Let's Move" campaign to combat childhood obesity, there's been a lot of attention this week on how to get kids to be more active. Kids are natural runners, but when is a good time to introduce�them to running as a "competitive" sport?

Preschoolers are a little young for kids to start a formal running program. They may not "get" the concept of running a race and it could be a miserable experience for everyone.

But if your child shows an interest in running, kindergarten is a good time to look for a youth running program or enter your child in a local kids' race (usually short distances of 100 - 400 meters). But make sure that the program isn't too regimented or intense. The idea is for kids to get some exercise, have fun, and learn to love running.

If your child shows an interest in running before the age of 5, you definitely don't want to discourage him or her. You can encourage her to run by playing tag, doing an obstacle course, even chasing after the dog -- as long as it doesn't feel like a formal, structured program.

More:

What the Age Requirement for Running a Marathon?

How Parents Can Find Time to Run

Top Jogging Strollers

When Can Kids Start Running? originally appeared on About.com Running & Jogging on Thursday, February 18th, 2010 at 16:52:07.
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Olympic Fever

I'm a total Olympics fanatic. Whether it's the summer or winter Olympics, I find myself glued to the television, completely riveted by sports that I normally could care less about, like speed skating. There's something about seeing these incredibly gifted athletes compete for their countries that's just so thrilling and inspiring.

When I was watching some coverage of the winter games at the gym last night, I could really feel myself pushing harder on the treadmill. The games don't necessarily inspire me to strap on a pair of cross-country skis, but I definitely feel more motivated to run.� Is it just me, or do you find yourself wanting to get moving when you watch these incredible athletes compete?

More:

Are Olympic Athletes Born or Made?

How Athletes Train for the Winter�Olympics

Quotes from Olympic Runners

_{Photo by Francis Bompard/Getty Images}
Olympic Fever originally appeared on About.com Running & Jogging on Tuesday, February 16th, 2010 at 14:45:08.
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