Runners Essentials


Runners Essentials

Here on the gorgeous Emerald Coast, we are able to enjoy the outdoors and almost any sport, (except ice skating), for nearly 365 days a year.   This naturally brings out runners of all calibers from the weekend jogger to the competitive marathon runner and everything in between.  The following is a shortlist for runner; basic, but crucial things for a great run!

All runners know the importance of training.   Optimal training not only includes increasing muscle strength and stamina, but supporting the body as a whole to maximize performance.  Many fads come and go in the world of running, but it really comes down to making sure the basics are covered in order to really go the distance.

Water is considered the super supplement for runners. Around 8 glasses or 2 liters of water are needed each day to promote cardiovascular health, keep the body cool, supplement water loss from sweat, and help muscles and joints work well.

Try this: A few drops of peppermint oil in water creates a refreshing cooling effect.

Trace and Macro minerals are necessary for a multitude of body processes to be carried out smoothly. Trace minerals are needed in smaller quantities and include Copper, Chromium, Fluoride, Iodine, Iron, Molybdenum, Manganese, Selenium, and Zinc.   Macro minerals are needed in quantities greater than 100mg/day. These include sodium, chloride, potassium, phosphorus, magnesium, and calcium. Stay within the Recommended Daily Allowances for each. Multivitamin supplements are sometimes needed to boost intake when dietary sources aren’t enough.

Iron is a component of hemoglobin in red blood cells which transport oxygen to the tissues. For this reason, proper iron levels are very important to athletic performance.  Runners in general may not be getting enough of according to some some studies. The rigors of frequent training can lead to iron loss and even slight deficiencies can lead to fatigue.  Iron can be supplemented or found in foods like red meat, pork, poultry, seafood, beans, dark green leafy vegetables and dried fruits.

Omega-3 fatty acids cannot be synthesised by our bodies but are very important for normal metabolic functioning. There are three basic types: ALA, EPA and DHA.  The latter two can be found in animal sources including fish, squid, krill and egg oils. ALA is plant based and can be found in walnuts, flax, chia, and hemp seeds, amongst others. Omega-3s are linked to improved mood regulation, reduction of  inflammation, arthritis symptoms and muscle soreness and improved joint flexibility.  Krill Oil is considered as the source of omega-3 essential fats which are free from pollutants. Cod liver oil that has the advantage of high Vitamin D and Vitamin A levels for healthy bones.

Whey Protein– Runners are constantly breaking down and building proteins in the body. Supplementation with whey protein can benefit runners enormously. Whey protein is the water soluble protein found in milk and is absorbed quickly and easily post workout. Compared to other protein sources it has less calories which aids in building lean muscle tissue, prevention of muscle catabolism and overall muscle recovery.

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For more information about your health and wellness get Instant answers with a biofeedback health scan with Doctor Leesa Haire.

495 Grand Blvd – Regus Offices   Miramar Beach, FL 32459  

Call 850-733-7017

Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers.  3 John 1:2