6 Key Rules for Eating Right as a Runner


6 Key Rules for Eating Right as a RunnerThe diet of a runner should be different from that of other people. This is because they have to maintain a healthy body in order to record top performance in the field. At the same time, proper diet is health efficient for long time outstanding running performance.

However, in order to enhance proper diet, there are a couple of rules that runners should follow up about their diet. These rules instructs on the nutrients that runners should eat in bulk and others which they should not consider eating heavily. They also warn on some of the commonly used food nutrients which are not health efficient. These rules include:

1) Get the Balance Right

6 Key Rules for Eating Right as a RunnerOne of the main challenges that face many runners is achieving a balance diet while eating. Many runners tend to focus much on training and practice as they overlook on healthy eating. Food nutrients such as carbohydrates, proteins, and unsaturated fats should make up your meals in order to provide the required energy. You should consider taking these nutrients in 55%, 25%, and 15% respectively. You should be sure to include these nutrients in all your meals.

2) Consider going to Training or at the Gym Empty

A full stomach may limit your performance in the training. This is not advisable if you are looking to be a top performer. Therefore, you should consider going to training or at the gym with your stomach empty. At the end of training, you should then proceed to take your meals.

3) Make Your Eating Simple

Some people feel that they need to buy expensive and even unavailable foods in order to balance their diet. However, you should consider the available food sources for your meals. At the same time, you should consider cheap food sources for your meals. For instance, you may prefer beans for protein rather than groundnuts or meat which are a bit more expensive.

4) Take More Fluids

6 Key Rules for Eating Right as a RunnerFluids are important in the body for many different purposes. As a runner, you will be exposed to series of high body temperatures during training and also during the real performance in the field. In this light, you will need water and fluids to help you regulate the body temperature.
Also, you will be on the verge of losing lots of water through sweat. Thus, fluids are important in controlling this water loss. Additionally, fluids are essential in aiding in psychological functions in transportation of food nutrients and waste products to and for the body cells.

5) Focus on Unprocessed Foods for Your Meals

The total energy stored in unprocessed foods is higher than in the processed foods. Thus, unprocessed food is more health efficient. These include grains, fish, fruits, and vegetables. This will enhance you to supply your body with all the required nutrients in whole.

6) Mix Meals Up

However, do not eat the same type of meals. Thus, you should rely on different food types in your search for the same nutrients. You may prefer different types of vegetables, fruits, protein sources, or even carbohydrates sources. This will prevent food boredom while it keeps nutrients level on the par.


Proper nutrition is key to success in sports and especially running. It keeps your body free from chronic diseases, obesity, and also fatigue. Through the easily gotten and locally available foods, you can be able to maintain a healthy diet without necessarily spending too much.

What Is The Best Workout Program For Olympic Athletes?


What Is The Best Workout Program For Olympic AthletesA workout program is an essential schedule for activities that everyone should do in order to maintain fitness. The Olympic athletes in Rio today need to establish a workout program that will see them perform well and effectively in their athletic games.

Also, a workout program will assure the athletes on effective means of training and undertaking other activities that are important in athletic performance. It is an essential part of success in Olympics games. The following is a workout program that can be essential for the Olympic athletes.

1) Multiple Muscle Group Movement

This is essential for preparation of the muscles and the whole body for the participation in games. An athlete can consider taking exercises such as jogging, walking, or stationery bike riding at the gym. In turn, he or she will benefit from the exercising of muscles in the body. This will keep the body ready for the participation in any type of games in the Olympics. It will also guarantee success and good performance to an athlete.

2) Exercises that Enhance Cardiovascular and also Muscles Development

What Is The Best Workout Program For Olympic AthletesThis involves the activities that will improve the development of strength and stamina in the body. Different Olympic Games such as running, pole vault, or even swimming requires one to have stamina and strength. This will enhance an athlete’s body to withhold pressures and energy requirement during real performances in the field.

3) Intensive and Consistent Workouts

Since the Olympic Games period will only last for a short time, athletes should consider taking intensive and consistent training and warm up sessions which are meant to boost their performance. This will enhance good performance and eventual success that will be memorable for long. However, athletes should avoid strenuous physical exercises which make them get tired fast. Instead, they should consider exercises which do not render the body tired in a short time. This will make them to benefit more from the training and warm up sessions.

4) Variety of Exercises

Daily jogging or walking may turn boring after a while. Also, daily gym attendance may become tedious and exhausting. Therefore, a change in the exercises is necessary. One may choose to alternate between these activities in order to invest in them with more interest. As a result, this will prevent any possible boredom after existing in the same exercises for several times or days. At the same time, it will enhance you to benefit fully fro, the exercises since different types of exercises will target different parts of the body.

5) Energy Boosting Diets

What Is The Best Workout Program For Olympic AthletesAll the above exercises cannot be done fully without energy. Thus, a workout program needs the inclusion of an energy boosting diet. This keeps the body of an athlete energetic and vibrant. At the same time, it makes one to last longer during their training or warm up sessions. Poor diets will shun the body off from intensive training. In turn, one will record poor performance as a result of minimum exercises.


A workout program is essential for the athletes to increase their potential in the Olympic Games. It enables one to set goals according to their performance in the training and warm up sessions. This can affect the performance in the games positively leading to success.

Tips to Buy the Most Relaxing Memory Foam


Tips to Buy the Most Relaxing Memory FoamThe selection of mattresses and pillows is now easier after the introduction of the memory foam mattresses in the market. These pillows and mattresses offer the most relaxing sleep experience than before. This has made many people to shift to the memory foam mattresses.

However, many people are yet to learn how to buy the most relaxing memory foam. In turn, some people are ending up with wrong mattresses or pillows which are not suitable for them. The following are some few tips to guide you while buying the best memory foam mattress.

a) Ensure the Mattress Fits in Your Bed

Large mattresses are susceptible to being folded at the middle. On the other hand, small mattresses are likely to cause uncomfortable sleep especially at the top or bottom and also by the sides.

Therefore, while you are on the look-out for a memory foam mattress, be sure to know the size of your bed. This will enhance you to buy a mattress that fits your bed. Eventually, you will be able to achieve the most relaxing sleep.

b) Do not be Attracted or Driven Away by the Smell

Tips to Buy the Most Relaxing Memory FoamMemory foam is associated with an unattractive smell in its initial days. Many competitors have designed their mattresses or pillows to have good smells. Thus, they might lead you to buying the wrong product just because of smell. Thus, check the features of the memory foam keenly before making your choice to buy.

c) The Covers

Memory foam covers should go with your flavor. If you are an allergic person, you can look for the soft and cotton materials. Also, you can check the feel of the covers to avoid buying memory foam with irritating covers.

Do not necessarily choose different colors on the memory foam. This is because, you can use different bed sheets and covers to block the memory foam color. Nonetheless, memory foam comes with a wide range of colors for you to select from. This will increase your comfort and the feeling of relaxation.

d) Firmness

Memory foam is made with a relative firmness to prevent poor positioning of your spine and other body organs. Other mattresses and pillows are made from constricting materials which causes reduced comfort especially after they shrink by the side or in the middle.

e) Affordability of the Memory Foam

Tips to Buy the Most Relaxing Memory FoamThe price of the memory foam differs based on factors such as size, materials, and other specifications. Since you cannot compromise on the size, you need to check on other features and determine whether you can change them. You may take memory foam made of different materials in order decrease its cost. However, memory foam normally comes with affordable prices regardless of specifications.

f) Warranty

Some memory foams may not be designed to fully meet the user’s expectations. Thus, it is essential to consider the warranty and ensure that it is suitable for you. If the memory foam does not meet your expectations, you can always seek for services remedy using your warranty receipt. This will your comfort and relaxation chances.


Buying a good memory foam requires time. You need information for you to come up with the best selection and also the best memory foam which suits your needs. This will increase your comfort during sleep or any other moments when you want to relax.

Top 10 Causes of Plantar Fasciitis


Top 10 Causes of Plantar FasciitisPlantar fasciitis has affected many people and especially runners. At times, the condition might take a prolonged time to heal or to correct. This might affect one’s daily activities and involvements.

There are numerous causes of plantar fasciitis. By knowing the causes of this condition, you will be able to avoid contracting it. Thus, you will not face the wrath of healing and correcting plantar fasciitis. The following are some of the causes of plantar fasciitis:

1) Walking or Running for Long Distance

This is associated with long distance walking or running. It can occur as a result of too much sport activities, running, walking, or hiking for a long time. This results to constant pressure on your arch and your heel which causes severe irritation. It also causes poor positioning of your plantar fascia making you to easily contract plantar fasciitis.

2) Use of Unsupportive Footwear

Top 10 Causes of Plantar FasciitisMost of the shoes which people prefer for fashion are not health conscious. The floppy shoes, high heels, sandals, and moccasins among other shoes predispose the arch and heel to direct knocks and constant pressure as you walk or run. Thus, contracting plantar fasciitis becomes likely. Runners who prefer using sandals or some leather shoes for running may end up contracting this condition.

3) Sudden Weight Gain

While walking or running, the weight of the body is exerted on the legs and especially the feet. Sudden weight gain can cause plantar fasciitis. This might be as a result of change in diet or lifestyle.

4) Walking or running on Uneven Ground

Walking or running on rocky or hilly places or areas with trenches and rills may predispose you to contract this condition.

5) Age Increase

Weight increase changes the structure of plantar fasciitis and the foot ligaments. This may make result to a lot of pressure while walking or running.

6) Walking or Running Barefoot

Top 10 Causes of Plantar FasciitisWalking or running on surfaces such as tiled floors or rocky areas may increase your chances of getting plantar fasciitis.

7) Over-pronation

This condition is associated with flat feet and lowly positioned arch. As a result of this condition, walking or running leads to increased pressure on the feet. This leads to feet swelling and irritation causing plantar fasciitis.

8) Improper Stretching or Warming up

This affects players and especially runners. Poor training in the dimensions of stretching or warming up may lead to poor foot development. Eventual participation in games may lead to intensive use of your feet. Thus, you might cause plantar fasciitis.

9) Pregnancy

When one is pregnant, there are higher chances that she can contract plantar fasciitis. This is as a result of body weight increase causing increased pressure on feet. At the same time, some people become inactive during this period, thus increasing the risk.

10) Standing for Long Hours

This condition is also referred to as over use. It leads to the weight of the body being exerted on the feet for a long time. This causes plantar fasciitis condition.


Our normal activities and involvements may increase the risk of contracting plantar fasciitis. Too much usage of the feet without supportive footwear is the main cause of plantar fasciitis especially for runners. However, having the knowledge on the causes of plantar fasciitis may help you in preventing them and reducing your risk to contracting it.