What to eat and when is often the question on the mind of any runner when it comes to fitting in running around daily life. As a runner we have to consider, are we running a race or doing a gentle recovery run. Therefore what you eat totally depends on your goal for that day.

For harder training sessions your body will use carbohyrates as it’s source of energy. We only have small stores of carbohydrate hence why it’s so important to top up those stores regularly when we have a race or tough training planned. When taking part in less intense activity the body will burn fat as its source, therefore carbohydrates are not as essential.

In terms of when to eat, if you’re having a large meal it is usually a good idea to wait somewhere between 2-4 hours after a meal meaning you’ll have chance to digest the meal. For snacks, approximately an hour is usually sufficient time. However, with regards to food and exercise it really is about working out what is right for you and what you’re comfortable with. It might be a case of trial and error and working out what works best with your daily routine.

Here are some great recipes reccomended by BBC Good Food for Runners

Morning snack options:
Cinnamon berry granola bars
Banana yogurt pots

Lunch options:
Falafel burgers
Chicken & broccoli pasta bake
Quick chilli bean wraps

Afternoon snack suggestion:
Instant frozen berry yogurt

Dinner options:
Spanish rice & prawn one-pot
Lamb with buckwheat noodles & tomato dressing
Chicken, sweet potato & coconut curry

Evening snack suggestions (optional):
Protein shake

During this time where we have limited outdoor activity and with gyms being closed we know how bored some of you bears may get if you’re anything like us. Running is great for keeping you fit, however you may want to mix up your exercise routine, plus there are SOOO many benefits of strength training for runners.

It is key for all types of runners to carry out strength training as not only does it improve our times but it also decreases your chance of picking up an injury. Scientific Research has also shown that strength training increases your speed and VO2 Max as your muscles don’t require you to expend as much energy to maintain or increase your pace. Therefore to maximise your potential it is crucial to sometimes stop pounding the roads and take time to focus on the other areas such as strength, mobility, flexibility and balance.

Below is a simple formula as to why it is good for you:

Stronger Muscles & Connective Tissues

⬇

Better Coordination & Power

⬇

Better Stride Efficiency

It’s vital you work out your lower body, as your legs are important in terms of propelling your run. However, it’s not just your legs that need to be worked out. Having a strong core is the foundation for any runner as your back muscles and abdomen help to make your spine more stable which ultimately makes your running more efficient. You also need to think about your arms; when your legs start to get tired  your arms become so much more significant as they become the drivers to keep you going.

Running Bear have teamed up with some of our Bear Family @lauraellenj and @NumberOneHSP to bring you a couple of home workout videos that will help keep you fit and happy over these next few weeks. There are also some great at home work out apps and free youtube channels that have programmes to keep you active. At the moment Runner’s world are live streaming at home work-outs from their Instagram, and have some great recommendations in this article https://www.runnersworld.com/training/g31674710/free-at-home-workouts/.

Hi Guys! Nick here 👋

As well as physical wellbeing I’m a passionate believer in mental wellbeing, I think they go hand in hand 🤝

Fun fact 🤩 – I have a Teaching Diploma in Meditation Tuition along with a Level 2 qualification in Counselling and a Practitioners Diploma in Indian Head Massage 💆‍♀️

On the right there is a meditation session for you to take part in ‘using the physical as a focus’ – enjoy!

➡

If you’ve been into our shop in Alderley – you’ll have seen our famous bear but did you know we also have a positivity board? We thought we’d bring you some virtual happiness with some our previous ones🐻💛💙