30-Day Challenge: Countdown to a Half Marathon

Apr 5, 2013
Jessica Wilson • Lifestyle

I have always wanted to run in a marathon. I know to some, the idea of running 26.2 miles for fun may seem a bit crazy, but it’s a bucket list item I would eventually like to check. Next month, I am taking my first step to this goal and running in the OC Half Marathon. I have exactly 30 days until I’ll be standing at the starting line and wanted to share my experience leading up to this with you.

Besides training, it is so important for runners to fuel up on foods that will help them optimize performance and recovery, so this month I want to pay extra attention to what goes in my body. Read on to see a compilation of the best foods for runners.

Almonds
Almonds are an excellent source of vitamin E and can help stave off soreness after training. Eat a handful for a great source of energy a couple hours prior to going for a run.

Eggs
Eggs serve as a complete food protein, meaning they have all the crucial amino acids needed to promote recovery and repair damaged tissues post workout. They also contain 30 percent of your daily vitamin K, which is vital for healthy bones.

Quinoa
The key to energy for runners is complex carbohydrates. Quinoa proves to be a great source and, like eggs, is a complete protein to help your body bounce back after a serious sweat fest.

Salmon
The king of fish, salmon is an excellent source of protein and omega-3 fats. These essential fatty acids help balance the body’s inflammation response and create more elastic blood vessels to help benefit your performance.

Mixed Berries
Rich in anthocyanins, this powerful group of antioxidants have been said to help with post-run recovery and muscle repair in addition to many other health benefits.

Kale
This queen of greens is one of the most antioxidant-rich vegetables around. Kale has strong anti-inflammatory properties and can help reduce the risk of muscle damage from exercise.

Bananas
Bananas serve as a great pre and post workout snack for runners. Almost all carbohydrate, bananas are high in potassium, which is lost in sweat during exercise. Potassium is necessary for proper nerve and muscle function.

Sweet Potatoes
Sweet potatoes contain the trace minerals manganese and copper, which are crucial for healthy muscle function. With healthy complex carbs, protein and fiber, they are the perfect food to provide sustained energy on a long run.