♫ August 4th, 2013 9:49 pm
Nutrition is important to a runner overall. However, it’s even more important when you are running long distances and training for a road race. What you eat before your long run will help determine how well your run goes.
You need to start thinking about what you are eating two days before your long run or road race – and you should be thinking about carbohydrates. Runners want to increase your carb intake, but not your overall calories. This is the mistake that many runners make. They feel that carbo-loading means that they can eat all the pizza and pasta that they can handle.
But, in reality, it means to increase the percentage of carbs that you eat during the time. If you are eating more meat than your carbohydrate source (such as rice), eat more rice than meat during this period. Good sources of carbs to eat are pasta, rice potatoes and starchy vegetables.
Right before your long run or road race, you need to try to stay away from foods that are high in fiber content. You don’t want the fiber to kick in during your road race or in the middle of a long run.
Also, make sure that you are staying well-hydrated the few days before your long run or race. You also want to try to stay away from consuming a lot of alcoholic drinks. Alcohol can cause dehydration – and you don’t want this during your long run attempt.
The morning of your long run or race, you want to eat at least an hour before you start. If possible, 2 hours. And, make sure that you are still eating plenty of carbs and protein. Many runners will eat a bagel or a piece of toast with peanut butter. Many will eat a bowl of cereal. If you do eat a bowl of cereal, watch the fiber content.
♫ April 10th, 2013 9:09 pm
For months you have been planning and saving and now you finally are setting off on your vacation. Excited and eager, you peer through the airport windows to catch a glimpse of the marvelous place you have never seen before. A few minutes later, you glance down at your bags and gasp. They were there a minute ago… what happened?
When traveling, it’s all too easy to get caught up in the moment and forget important safety precautions. But if you keep in mind these guidelines and travel smart, you will not have to worry about misfortunes or accidents.
The number one rule of travel safety is to be aware of your surroundings. Watch out for unusual or out-of-place things, like someone staring at you or your luggage. If you are alert and attentive, you can often prevent mishaps or at least react quickly should anything unfortunate occur. Always pay attention to your supplies, luggage, sports equipment, or anything of value that you bring. If you follow just this one rule, your trip will be much more secure. However, there are other safety measures that are wise to take.
One of the most important precautions is to carry-on as much of your supplies as you can. There are just too many stories of checked bags getting misplaced or routed to the wrong destinations. If your bag gets lost, you most likely won’t get it back for weeks. That is why you should check only what you absolutely have to. Make sure you have a change of clothes and other necessities in your carry-on bag with you just in case your checked bags end up taking a long detour!
Another critical safety guideline is to always keep your luggage in sight when you are traveling and at the airport. It can completely ruin your vacation if that one suitcase that is all you have to live out of for days or weeks is stolen. So never leave your luggage unattended and do not let it out of your sight. Though this may seem a bit paranoid, it is a highly recommended precaution that will prevent a deal of disasters.
In group travel there is one more important rule which is simply to stick together. I know what it is like to want some time to yourself when you’re tired, not feeling well, or simply overwhelmed. However it is never smart to go off alone in a strange place. Make sure you take one or two people with you. A lone person presents an easy target for thieves or molesters. However, if you are in a group, no matter how small, it adds safety. If you are a girl, try to find a male escort if you are going somewhere far away from the rest of the group. Even if your escort isn’t tall and intimidating, the mere fact that he is male will warn off many potential threats or hassles.