My Helpful Tips for Young Runners
young runners to read. These are some of the things that I have learned through my experiences
as a relatively high level distance runner who is running higher mileage. (Full blog post geared
specifically towards female runners can be found here).
When you are a runner, or athlete for that matter, making sure you eat right is very important,
something I think is equally important is eating enough. When running high mileage you burn a
lot of calories every day and in order to replace your energy and nutrients you need to make sure
you are in taking roughly the same amount that you burn. Many people have become really
concerned with the amounts and types of food they are eating and end up going overboard by
either eating too little or leaving out important food groups.
More and more it is becoming the trend or ‘thing to do’ to use different diets for ‘healthier’ eating,
such as vegetarian diet, or vegan diet, or even gluten free diet (without being allergic to gluten), I
have even seen diets that cut out almost all the salt they can. While I understand that everyone is
trying to find a healthy diet for themselves it is at times unnecessary to try all those diets just
because that’s what everyone else is doing, you should choose those diets if that is what works
best for you. There is nothing wrong with being vegan, vegetarian, or gluten free at all, as I have
friends and know good runners who are vegans and some who are gluten free, however it is very
important that you make sure you are getting in the appropriate nutrients that your body needs
while doing so. Whatever nutrition plan you follow, make sure you are getting in everything your
body needs for your higher level for training. Your loyalty should be to your body first, not a
When you are an athlete who trains a lot you actually need all the different types of food groups.
You need the fruits, the veggies, the proteins, the grain, the oils, the salts, and even the fats.
Sometimes by doing certain diets you could actually end up hurting yourself by not giving the
body enough of want it needs without realizing it. Many runners, especially vegans and
vegetarians, struggle to get enough protein or iron in their diet, and if you try to lower your salt
consumption too much it could hurt you severely as when you are sweating you lose a lot of the
salts in your body and it is very important to replace all lost electrolytes. These are just a few
things of some of the issues you need to be aware of as you look at your nutrition in terms of your
training and general fitness.
For me personally I don’t follow a strict diet. What I try to do is just make sure I am eating a good
amount of food from every food group. I try to listen to what my body is craving, because
cravings take place for a food are actually your body’s way of telling you what it needs. If you
look at what is in the type of food you are craving it can tell you what your body needs.
For example if you are craving potato chips, your body may need salt; if you crave chicken,
your body may need protein.
I, by a large margin, eat more food than all my friends, because by running 110 miles a week I
have to. I feel that sometimes I am constantly eating but I know that that is just me refueling my
body to get it prepared for the next day. You cannot be afraid to eat more if you need to, even if it
is occasionally “junk food” because your body needs those fats as well, it’s just another way for
your body to get energy. However did you know that there are healthy fats you can eat as well
that your body actually really needs to help it function properly? Some types of foods with healthy
fats include different nuts and seed; my personal favorites are peanuts and sunflower seeds.
They would be great substitutes for the traditional chips or candy to have a healthier snack.
While eating healthy is important don’t compromise what your body needs, you are an athlete in
training, if you need to eat a lot then eat a lot, that’s what I do. ;)
Always remember that your diet and nutrition is as much a part of your training as getting in your
mileage is. It is very important that you are making sure you are giving your body the proper
nutrients it needs to be able to recover and refuel in order to keep up the rest of your training.
be trying to run higher amounts of mileage than they used to without giving themselves enough
time to adjust to it. Whether it is because they see me running my high mileage and think that
means they would be able to as well, I do not know, however I want to take the time to explain just
how I came to running my high mileage. Hopefully this will help everyone, teens and adults, be
able to safely increase their mileage in a way that will help to prevent injuries.
and do it slowly to allow your body plenty of time to adjust to the change. I have been running
since I was 6 years old and am now 17 so that’s 11 years of running. Each year I only add
approximately 10 miles to my weekly mileage, normally 5 miles per week every 6 months. By
doing this my body has had plenty of time to adjust to mileage increases and thus explains why I
can now handle running 110 miles a week without having a problem. Your muscular-skeletal
system out of all your body systems takes the longest amount of time to adjust to increasing
mileage and that is why it is important to give your body enough time to fully and completely
adjust to your new mileage every time you increase. Jumping up too quickly just causes problems.
I recommend that if you want to run higher mileage than great, I love it and think it helps, but be
careful and get there slowly over time, that way you can get there safely and get the most out of it
and enjoy every step along the way. :)
helpful. I felt like this was an important blog to write and share some of the valuable knowledge I
have gained through my experiences.