The quality of your diet really is your secret weapon when it comes to improving your running performance. So many runners focus on every thing else but leave their diet up to chance. Being intentional with your diet doesn’t have to be complicated or time consuming. Here are 4 strategies you can use to become more intentional with your diet.
#1 Plan in advance and know what you will eat each day.
Don’t leave it up to chance. Without a plan you may inclined to eat meals without much nutritional value or just snack instead of having an actual meal. I have found that when I don’t plan I’m more likely to skip dinner and just graze all evening on random foods and some of it may not be helping me recover or fueling me for my next workout. Poor quality foods can also affect your ability to sleep well.
#2 Treat nutrition like it is part of your training plan.
This tactic really helps me to stay on track. When I’m tempted to eat junk food I will often stop and ask myself “Will this give me the energy and nutrients I need to perform well on my next run?” Or I’ll ask myself, “If it were the night before a race would I still chose to eat or drink this?”
#3 Find a Method that Works for You
There are several methods you can use to plan ahead and stay on track. You can plan detailed meals for each day, make a grocery list and buy only those items and prepare each meal individually. You can cook enough at dinner to take in your lunch the next day. You can prep several meals in advance and keep them in the freezer until you are ready for them. You can cook large quantities of a variety of foods to keep in the fridge and eat throughout the week.
The key is to find a method that works for you and be consistent. It took me a lot of trial and error to come up with a winning strategy that worked for me. Now it’s so simple and easy for me to stay on track or hop back on when I’ve fallen off. I’ve put together a guide to help show you exactly how to do it.
#4 Your diet doesn’t have to be perfect 100% of the time.
Say no to deprivation! Aim to eat healthy 80% of the time and give yourself some grace the other 20%. Enjoy those special occasions out with friends. Have an occasional piece of pie or cake, just don’t eat the entire thing. Consistently take a high quality multi-vitamin supplement to ensure you fill the gaps. I’m a big believer and take them not just when in a hard training cycle, but during my base running phases as well. Here is a link to the supplements I take and recommend to all my clients.
I want you to start to look at running from a holistic perspective. It’s not just your training runs that are important. It’s also how you hydrate, getting enough sleep and eating to fuel your workouts.
If this post has given you any aha moments, please share them in the comment below.
Hi Beverly! I too have dealt with issues that caused me to develop an auto-immune disease back in 2001. After moving to Arkansas 9 years ago I often found myself feeling really alone because I didn’t know anyone, but then made some local friends. Even after moving over to Little Rock, all of my friends were health coaches. I thank social media for helping me to have people to talk to (friends and family back in Michigan and here in Arkansas) That connection is invaluable. It wasn’t until about a year ago that I realized that if I am under stress I don’t even know it. I don’t really feel it physically. This dumbfounded me because my stress hormone was high, but I didn’t feel bad. Anxiety also acts similarly like fear towards me, but I do feel the butterflies of anxiety now. Working out on a regular basis has helped me to squash stress and anxiety. Plus now, cbd oil has been the biggest and most fantastic way I have been able to cope after being homebound and stuck on the couch since April with a severely sprained ankle. Even getting on a plane (which I hate to do) I had no anxiety at all. I feel super relaxed these days, and finally I am able to begin working out….not running at this time, but I can move and walk a few miles a day now. It has been so helpful to connect with other coaches like yourself and speak more about this. In not speaking about it more diseases can pop up unexpectedly and we never want this to happen. It is time to Heal. Love ya Beverly!!
Great points Heidi! Like you, I didn’t even know I was suffering from anxiety until I sought help sorting through all the craziness in my life. Hmm…CBD oil…who knew! I agree, we need to speak out more. I think too many people put up a front and suffer in silence!
Thank you for sharing your story. You are so brave. If you ever want to compare notes on fear, anxiety, grief, not being able to get out of bed, coping with and without running as your crutch, reinventing yourself, truly finding your faith in Christ; my heart always has time and a place for you and your twin!!! ❤️ Conlin.cathy@gmail.com
Oh I bet you could Cathy! Thank you so much for sharing. I don’t think we talk about mental health enough. I am so proud of you for finding your faith and strength in the Lord. He is ever present, evening our worst storms!
Hi Beverly,
I so miss connecting with you all! I too have very much shared your journey. I’m on the other side of it now but am changing many things in my life wich as you know comes with its own grieving as we leave the old behind. It’s lovely to see you share your story as I know it helps many of us.
Would love to get together again.
Hugs,
Kelley
Kelley I miss you too! Thank you for your kind words and your support. We need to get the Soul Sisters together again!