You've just expelled a ton of energy on your latest run, what do you do to refuel? Most of us are famished after a laborious workout and tend to eat whatever's readily available. If you're training for a race, your post-work out snack should include 15-30 grams of carbs and 6 grams of protein within the hour of cooling down. How do you get that combination? Self.com nutrition experts suggest pairing a ½ cup of nonfat cottage cheese with 2 whole-grain crackers, a medium orange and ¼ cup raw almonds, or a medium apple with 1 reduced fat cheese stick. ]]>
Looking for something quicker? Try a handful of trail mix, but make sure it contains dried fruit and mixed nuts, or grab a Luna or Pria bar. The combo of protein and carbs helps muscles recover and rebuild without undoing your work. Other ideas: a small bowl of edamame or soy crisps, which you can stash in your gym bag. Eating after a workout can even help you avoid muscle soreness.
Additional food for thought:
Drink milk. Exercisers who had 2 glasses of skim milk right after toning and another two an hour later lost 2 pounds of fat in 12 weeks, while those who gulped a sports drink lost only about 1 pound. To get even more specific, cow's milk drinkers dropped four times more fat than those who sipped soy.
Save your cereal for breakfast. Eating carbs before exercising may reduce the amount of fat you burn, researchers at Pennington Biomedical Research Center in Baton Rouge, Louisiana, reveal. To fight fat, try a pre-workout, protein-packed snack like low-fat string cheese or peanut butter instead.
Self.com and Fitness Magazine always have great tips for healthy snacking AND some killer recipes. Personally, we're a fan of the curried sweet potato fries. What are some of your favorite post-workout snacks? We'd love to hear from you.
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The holidays are long gone and a lot of us have probably made a New Year's resolution to get back in shape and run more. By upping your mileage and number of workouts though, you are unfortunately also increasing your chance of injury. And while there are a ton of medical studies out there telling you to do this, or do that to stay-injury free, these studies are often conflicting. So what REALLY should you be doing to stay injury-free? Well Runner's World interviewed a dozen of the top running-injury experts in the world to see if they could come up with a clear answer. Like medical studies, these experts didn't always agree. But the more they talked to them, the more certain principles began to emerge. The results are these "ten laws of injury prevention". While these aren't guarantees that you won't get hurt, they should help you to be more likely to stay healthy and enjoy a healthy running life. Check out the ten laws here.]]>
Are you ready to embrace the winter rain and mud? Run Wild Adventures is hosting the 1st Annual Willamette Mission Trail Challenge just north of Salem. The very scenic six mile course starts and finishes at the Willamette Mission State Park. You'll be running along mostly flat single and double track trails, with portions alongside the river. Be prepared for tons of mud and standing water on the course - you may have to wade through some of that water too! The course will be well marked with ribbon and arrows and of course, dogs are always welcome. Awards will be handed out to the top 3 Overall Male and Female Victims Finishers and first place age group winners! There will also be raffle drawings for some awesome door prizes. ]]>
DETAILS:
If you were one of those runners who kept up with your workouts over the holidays, then maybe you will be ready to run in the 11th Annual Cascade Half Marathon. The Cascade Half is Oregon's only half marathon in January and and is also a USATF certified course. If you don't think you're ready for a half marathon, though, no worries - there is a 10k or 2 mile race as well, and each of the three courses is open to runners and walkers. All courses are on paved, quiet, country roads and are completely flat and fast. The start and finish is at Cascade Junior High School, in Turner (right outside of Salem). The event is a fundraiser for Cascade's running programs so be sure to grab a running buddy to participate with you. ]]>
Logistics
What better way to get into the holiday spirit then by taking part in the Ho Ho 5k! This fun run/walk boasts a finish line party that will be sure to spread holiday cheer. Included are Hostess HoHo's and Snowballs (remember those?), evergreen seedlings, and warm holiday cider, as well as a random drawing for some awesome door prizes. Also, all finishers who fill out a registration form will receive a super hip holiday card boasting their finishing time and overall placing. To top it off, Santa Claus himself will be there handing out candy canes, so be sure to get the whole family involved. ]]>
The Details:The run starts at 10am at Cook Park in Tigard (just behind the Tigard High School). The scenic course will you have running or walking through quiet neighborhood streets, a bike path that follows the Tualatin River and lastly through Cook Park on a wooded chip path. Event organizers will be collecting some goods to spread the holiday spirit. They are specifically looking for canned goods, jackets, blankets and dog or cat food. All items will be donated to the Union Gospel Mission and the Oregon Humane Society. Registrants who donate one of these items will receive $5 off their registration or the purchase of an event t-shirt. See the website for more details. 
After all the rain and wind we've had, along with the shorter days, the reality is starting to set in - winter is here, even if the calendar doesn't say so. With the seasons changing, it may be a good indicator that it's also time to start thinking about replacing your running shoes. Bonus: New running gear always makes it more appealing to keep up your training runs in the not-so-appealing weather. Runners World has tested fifteen new pairs of shoes, breaking them down into four categories: Motion-control, stability, neutral-cushioned, and performance-training. The shoes have undergone a comprehensive testing procedure in their Shoe Lab, as well as been tested on hundreds of real runners. The results should help you see if their is a new pair of shoes out there for you. Check out the winter shoe guide here.]]>
Do you still have the energy to compete even though the season is dwindling down? Then take part in the only half marathon going on in the region! Even if you're not up for the half, Run to Stay Warm also features a 10k, 5k, and Kids 400m dash - there is something for everyone. All courses start and finish at the EWEB Plaza. From there you will wind along the mighty Willamette River and through Alton Baker Park. All courses are flat, fast and scenic. For details of the various routes, click here. ]]>
Not only will you get to run in a fall classic with beautiful scenery, you'll also be helping a great cause. Proceeds from the event will benefit EWEB's Customer Care Program to help income-eligible customers who are having difficulty paying their utility bills - more than 4,000 households are helped each year by EWEB. Awards will be given out to the top three overall male and female finishers, as well as the top finisher in each age division. All kids who take part in the 400 meter dash receive ribbons. To register, you can go to EWEB Customer Service Center or online. For more information, check out the website.
It may seem a ways off, but now is the time to start planning for your local Turkey Trot run. Turkey Trots are a great way to start Thanksgiving Day and to get your metabolism revved up for your big feast! They are even more fun when done with family and friends. Don't have any fellow runners in your Turkey Day circle? No problem as most runs are typically 5k events, the perfect length for beginners. If you start training with them now, they will be ready to go the big day!]]>
Here is a list of some Turkey Trots going on across the state:
Ok, I'll admit it. I have not been the most diligent at stretching after my runs, even though I know how I might feel the next day - tight muscles and sore legs. Forget considering the risk of injury. But now that fall is officially here, I am back into a regular running routine and am committed to focusing on stretching post runs. This combination of six yoga poses provided by Runner's World is helping me do just that. The series targets runners' tightest and weakest spots and helps improve range of motion and strength to keep muscles healthy. Not only that, but these poses also help develop core strength and balance. Give this routine a shot after you next run and feel the difference the next day. ]]>
Get in the Halloween spirit by dressing up for the 7th annual Run Like Hell Half Marathon! Costumes are not only encouraged but also rewarded during the post-run costume contest. The course will have you journeying through the Pearl District, along Front Ave, and up Barbur and Terwilliger Blvd where participants take in the vibrant colors of the changing leaves as well as beautiful views of downtown, Mt. Hood and more! ]]>
Not ready for a half marathon? There is also a 10k and 5k run/walk complete with their own costume contests. Both courses are fairly flat making them great for all ages and abilities. You can also bring the little ones along as all events are stroller friendly. Make sure to get your dancing shoes ready for the post race festivities that include a live performance by the Freak Mountain Ramblers, food from Azteca Mexican Restaurants and two tasty beverages! Run Like Hell is a benefit for p:ear, a non-profit that builds positive relationships with homeless and transitional youth through education, art and recreation to affirm personal worth and create more meaningful and healthier lives. For more information and registration, see the website.]]>
Get ready for the best relay race in Central Oregon! The 2nd annual High Desert Dash is back and ready to showcase the beauty of Central Oregon. The course is thirty-three miles long with ten legs, each ranging between 2.3 and 4.7 miles. There are five runners per team (co-ed is fine) and each runner will have to run two legs. The order of the legs is up to you - runners can even run back-to-back legs. The race starts at the Athletic Club of Bend and finishes at the beautiful Sunriver Resort in Sunriver. There, a finish line party of live music, raffle drawings, and yummy food awaits you. ]]>
The High Desert Dash is also a benefit for the Family Access Network (FAN). FAN is committed to building a healthy community by alleviating the suffering of children in need. FAN Advocates link children and families to critical social supports with the goal of keeping children in school. Working with one dedicated advocate, a student or parent is referred for dental work, job opportunities, clothing, rental assistance, childcare support, health insurance or whatever the need. ]]>
What would September be without acknowledging Oktoberfest? On Saturday, September 19th, Mt. Angel will play host to the Oktoberfest Road Race. Starting time is 9am and runners have a 5K or 10K option, depending on how far you feel like running. The race begins at Humpert Park on Alder Street. Be forewarned, there is VERY limited parking near the park. The organizers request participants to please park at Kennedy High School - a mere one block South of the starting line. Think of it as part of your warm up.]]>
From the start, runners head out into the beautiful countryside surrounding the village. They will pass by scenic hop farms and nurseries en route to the finish. 10k participants have the added bonus of running around the base of the Mt. Angel Abbey before returning to the finish on city streets. The entire course is paved with some minor hills. The top three finishers (male & female) in each race will receive a custom designed Oktoberfest Road Race trophy and the top finisher in each event will receive an additional prize.
Hard to believe it's September, but that only means there are plenty of races and fun runs in store for fall over the next few months. One notable race, Run Portland Run, takes place this Sunday. This community-oriented run includes a Half Marathon, 5K and 10K and starts in beautiful downtown Portland. ]]>
Run Portland Run will take you over one downtown bridge, through some of the most scenic areas along the east side of the Willamette River and finish right in downtown on Naito Pkwy. Prize money will be awarded to professional athletes, as well as, incredible prizes to each age group, team, and individual winners. All half-marathon competitors will receive a custom finisher's medal at the end of the race for their achievement.
As any avid runner may tell you, it's important to have quality socks protecting your feet from the elements whether you're a trail or city runner. Runner's World asked 20 ultra-healthy types living in Boulder, Colorado to abuse and use a wide range of running socks, all made from earth-friendly bamboo, and other high-tech fabrics. Here are a few highlighted by Runner's World:]]>
Hey runners, looking for an alternative way to enjoy First Thursday in the Pearl? Fit Right NW has been doing scavenger hunt runs all over NW and Downtown Portland the past few months, and, well, it's kind of a blast. Unfortunately, only one more remains. Their last "hunt" will be September 3rd.