Maintaining Your Healthy Broad Street Run Eating Habits ’til October
You’ve been good. You’ve been soooo good. Getting your miles in. Sleeping. Eating right. All to get to Sunday, May 3, and the finish line of the Independence Blue Cross Broad Street Run.
But because of COVID-19 and the social-distancing guidelines that were instituted for our safety, the famous 10-miler has been pushed all the way back till October 4.
So how do you keep those healthy habits going and stay motivated?
Whether you’re still training, taking a break or trying a different fitness method, Einstein Healthcare Network Dietitian Danielle Zolotnitsky, RD, has a few tips to keep your nutrition status in a good place so you can make it to the Navy Yard this fall.
Focusing on Hydration
No matter what you have decided to do with your Broad Street Run training plan (put it on hold or keep on truckin’), staying hydrated will be important whether you are running or participating in at-home workouts.
Aim for around eight to 10 glasses a day, which can include unsweetened tea. Keep in mind that a potential change in routine (exercising at different times, working from home, working more) can throw off meeting your hydration goals. Try using a cup with a straw, add some lemon or lime slices for flavor, or enjoy some sparkling water.
Fun tip: put rubber bands on your water bottle and remove them as you finish. For example, if your water bottle holds 24 fluid ounces, place three rubber bands on your bottle, to help you reach your goal of 80 ounces. Remember, if you take a long run or do a challenging workout that makes you sweaty, drink extra water.
Carbs, Protein and Fats
If you are still taking long runs (while practicing social distancing), make sure you are eating a larger serving of starchy carbohydrate as part of your dinner the night before. Examples include potato or sweet potato, rice, whole-grain pasta, farro, beans or plantains.
Your body has a short-term carb-storage called “glycogen” that lives in your liver. For runs longer than about 90 minutes, you’ll need that energy.
Now what about protein? If you’re a runner, it is more beneficial to spread your protein out during the day than to have it all at one time. Protein needs vary based on your weight, training intensity, strength training and age.
Aim for a protein source with every meal or snack, but there is no need to overdo it. Some great protein sources are eggs (the whole egg), nuts, nut butter, fish, poultry, beans, Greek yogurt, cottage cheese, lean beef and pork.
Whether you are running, walking or cross-training, eating healthy fats is a fantastic way to support your muscles and cardiovascular system. Try fatty fish (salmon, tuna, mackerel), nuts (walnuts, almonds, cashews), olives, seeds and avocado.
Now is a great time to home in on the perfect pre-run snack. If you are taking a longer morning run to mimic the race, you can try some breakfast foods and see what works for you or what you tolerate the best.
An ideal pre-run breakfast or snack consists of an easily digested carb: oatmeal, banana, toast with nut butter, half bagel with spread or cereal (like Cheerios). Make sure you also are participating in a post-exercise snack. This will allow you to build more muscle mass and replenish energy stores.
There should be a 3:1 carb to protein ratio. Examples include chocolate milk, banana and peanut butter, eggs with sweet potato, Greek yogurt with berries, or a home-made smoothie with fruit and a protein source.
Remember, you know your body best. Do what feels right and reach out to your doctor with any questions or concerns.