We asked Dietitian Cassie, Registered & Licensed Dietitian and Best-Selling Author, to share her top nutrition for running tips! Check out this taste of what she’ll be teaching us in the MOTRwell program next month.
Hi! Dietitian Cassie here from DietitianCassie.com.
There's something I've been seeing that really bothers me...
So many runners feel frustrated when it comes to nutrition.
You’re kicking butt during your runs, but not seeing the results in your energy levels, or perhaps your waistline, that you’re hoping for.
Where is all that hard work going?
Runners, especially, should pay extra attention to what and how we eat due to the intense type of workouts we’re doing. What you eat can make or break your runs and your recovery. That’s why it’s important to eat the right foods before, during, and after a run. Don’t sabotage your results by neglecting your nutrition! Follow up your routine with healthy foods to maximize workout results and reduce recovery time. Eating the wrong foods can undo all your hard work, and with the right fuel for your body, you can be your most energetic, fittest, strongest self!
Today, I’m sharing my top 3 nutrition tips for running:
1. Don’t forget fat. Perhaps not what you expected to hear from a Dietitian—although I hope you’re excited! Because this is important! Healthy fats—like avocados, coconut oil, olive oil, nuts, seeds, olives and butter (yes, butter!)—give you energy and the fuel your body needs to both run and recover. And then WON’T cause you to pack on pounds like we’ve been previously brainwashed to believe. Yay!
2. Prioritize the afternoon snack. When you run in the morning, are you “starving” by mid-afternoon? (There’s even a word for that…. “runger!”) Or do you find yourself hitting a wall in your evening run? This is frequently caused by skipping your afternoon snack! The right snack (about half the size of a meal) containing a combination of protein, fat and carbs will keep your blood sugar levels stable, which keeps your energy levels steady and consistent. A beef stick with an apple and nut butter. Canned tuna made with olive oil or full fat mayonnaise and a handful of grapes. Cut up strips of dried beef and mix with dried fruit, nuts, seeds and a few chocolate chips for trail mix does the trick, too. Don’t skip that afternoon snack!
3. Focus on timing. It’s not just about what you eat, but when you eat that matters. Wait 30-60 minutes post-workout so your body has time to transition from the “fight or flight” mode it’s in while you’re exercising to “rest and digest” mode. This allows for optimal nutrient absorption so healing and regeneration can happen. Just don’t wait much longer than an hour after you wrap up your workout to refuel or your body won’t be able to maximize your post-run meal. This is because your cells are more sensitive to insulin right after your workout.
Alrighty… that’s a wrap!
Those are my top 3 nutrition tips for running!
For 7 more tips, check out the free video I shot:
“My Top 10 Nutrition Tips for Running!”
You’re going to get so much value from it, as you learn 7 more of my best nutrition strategies for runners that have worked for myself and thousands of our runner clients.
Download this video (for free) at https://www.dietitiancassie.com/top-10-nutrition-tips-running — see ya there, and hopefully see you next month in the Well program!
This months most inspiring mom is Cheri Ruliffson from West Fargo! She shared with us on our Facebook page an awesome story about her experience running with Moms on the Run and how it has impacted her family and we just couldn't resist sharing it with you.
I am one of those runners that will never "win" a race, I will never be the fastest, and I will never run the longest, but because of my Moms on the Run group I will continue to cross start and finish lines. My sons come and watch me once a year at our end of season race. They give me hugs and flowers but don't understand "why it takes mom so long", and why I'm happy since I didn't "win." My response has always been "everyone who crosses the finish line is a winner." I have been lucky enough to run with many of the same women since West Fargo Moms on the Run started four years ago. Last season I saw many of them push themselves to complete their first 1/2 and full marathons. I was in awe of the commitment and strength it took them and their families to accomplish these goals. So my favorite team moment was when my sons and I got to cheer them on at the finish line. I was so proud I cried as each of them crossed the finish line but most importantly I was grateful for the lesson in sportsmanship it gave my oldest son.
Cheri's story about how her participation in Moms on the Run and her support of her team, and the inspiration and influence that they have all been on her sons make her an amazing and inspiring mom! She began running in West Fargo four years ago after moving with her husband Brian and family to North Dakota from California. She wanted to up her fitness game to be able to keep up with her two boys Joseph (now 9) and Benjamin (now 6). Cheri had never ran before but had just taken a huge risk moving across the country, away from my family and friends, so she was already in risk mode and figured-"What have I got to lose?"
Moms on the Run is the thing that Cheri never knew she needed in her life... She now runs for her health, her family, and for her friends. She runs to be an example and an inspiration. Thank you Cheri! For showing us that taking that risk to join Moms on the Run was worth it!
Moms on the Run all began in the suburban town of Forest Lake, Minnesota, where this week the local paper interviewed our Founder & CEO Karissa Johnson about the fast growth of the program the past 10 years.
Karissa speaks of how the program doubled in the first year, and she saw the need to help women in other areas of the Twin Cities without them needing to drive so far. Now with 46 locations in 6 states, 2000 women will participate in the program this year.
“I credit a lot of our success to our great coaching staff, many of whom started as group members,” Johnson said. “The way they are able to transform these women over the 18 weeks is incredible. Some begin the program barely able to run at all ,and in the end they are completing the 5K.”" ~Community Editor, Jason DeMoe
Read more at the Forest Lake Times.
MOTR jogs into our tenth year running this week, and what a journey it has been! What began in a Forest Lake park with a group of moms and their strollers has since expanded to 46 sites over six states to now include women in all walks of life. Neither our founder, Karissa, nor original member Tia Moats, who first voiced a desire to train for a 5K, could have known just how many women would respond to the invitation for “Fitness, Fun and Friendship” through Moms on the Run.
Of her first race, Tia recalls, "It felt GREAT to complete that first 5k. I was getting choked up and emotional with all the support I felt. The benefits of not finishing first - more people to cheer you in!” Tia's early enthusiasm helped inspire Moms on the Run and shape the future direction of our training programs.
As stories just like Tia’s began to spread, people in other states began to take notice. Shelly Peters and Sarah McCutcheon, co-owners of Moms on the Run in Eau Claire, started our first out of state franchise when they realized they were both looking into the opportunity at the same time. “I was a young mom and new to Eau Claire," says Shelly, "I was trying get out to run, but it was lonely.”
Hearing from a friend who coached for MOTR in the Twin Cities and loved it, she became intrigued with bringing the program to Eau Claire. “Moms on the Run offered a chance to not only coach but be involved from the ground level. I knew about running, but not a lot about starting a business,” she says.
Moms on the Run had just adopted the franchise model, which provided the opportunity to adopt the structure and support of an established business while still allowing Shelly and her business partner the opportunity to tailor the program to the unique needs of their community. “Six years later, running is no longer lonely but an established, strong community for women here in Eau Claire.”
Stephanie VanHeel, owner of six Minnesota franchises says, “I’m continuously reminded each time I go to ‘work’ why I love Moms on the Run. There’s nothing more rewarding than helping women reach their running and fitness goals.” And Rhonda, Forest Lake Head Coach and originally a year one participant, says it this way: “My heart is full with all of the love and joy brought forward by compassionate, empathetic women I have had the opportunity to walk and run with on the trails of Forest Lake.”
Founder & CEO Karissa Johnson admits that the fast growth of the business has been extremely challenging, but states it has been worth the obstacles she's had to overcome. "Moms on the Run has turned into something I never could have imagined. Being a franchisor is the hardest thing I've ever done, but the inspirational stories I hear from the women in our program keep me going and motivate me to continue to spread our mission of fitness, fun and friendship.”
For ten years now, we’ve been delighted over and over by stories of women who never thought they could run, proving to themselves they can. Yet the inspirational stories have reached far beyond just running, leading to our famous tag line: Fitness, Fun & Friendship. More times than we can count, deep friendships have formed between strangers. Sharing a common goal and doing things we think we cannot together has a way of connecting us. It’s inevitable, it’s beautiful, and it’s the main reason we do what we do.
Moms on the Run has a lot more growing to do because the need is so great. Women need to fit exercise into their busy lives, but they also need social connection and support, and we can accomplish all of those things in just one hour a couple times a week. Almost daily we receive inquiries from around the country; women telling us “We need this here!”
Could you use a little more Fitness, Fun & Friendship in your own life? Do you need a little motivational boost to get started? Please contact one of our many amazing local franchise leaders today. Tell them your story and see that we have just the place for you here. We want to be your team. Come and be #MOTRstrong with us in 2017!
So it's time to get running this spring. But oh those running shoes, they aren't cheap! Do you really need them? What's so special about "running" shoes? We asked Karissa Johnson, the founder of Moms on the Run, for her quick take on the issue.
"Running shoes are specifically made for impact and forward motion. They're also designed to particularly accommodate different feet, and this is needed in order to support variety between people's arch heights and gaits. I recommend getting professionally fitted especially if you are new to the sport, to find the type of shoe that is best for you. Locally, we recommend the expert advice available from our long time sponsor Run n Fun! You cannot afford cheap shoes if you cannot afford to be injured."
This Training Tip Tuesday is brought to you by our Platinum Sponsor 361.
Do you prefer online shopping and you have already been fitted to know what style shoe is best for you? Consider checking out 361! This emerging running shoe brand in the USA offers cutting edge technology. You can try them out at Run n Fun, or, 361 offers 20% off and free shipping from their website to all Moms on the Run with code MOTR20. And as a one-time bonus, check your coupon in your season goody bag this year for a code that provides 20% off AND a free pair of performance socks! Learn more about our new 361 partnership here.
We are excited to announce a new partnership with 361°! This award-winning manufacturer of performance athletic footwear and apparel is new to the US market and brings with it cutting edge footwear technology, where lightweight is not the opposite of cushion, and stability doesn't compromise responsiveness!
361° has pulled together industry experts to make performance gear that will take you through your day from your own workouts to running the kids around. Qu!kfoam™ provides long-lasting cushioning and comfort underfoot while QDP™ Quik Dynamic Performance fabrics keep you dry and covered with style. 361 Degrees has been providing athletes with superior products and services that encompass going one degree beyond. It’s the one degree beyond philosophy that invites athletes of every level to take a journey, dig deep and reflect on the experience of performing beyond their expectations.
Sounds wonderful, yes, but of course in order to sign on to the new partnership, our staff had to test them out! They've received only positive reviews from our first 4 staff members who have tried them. Our Founder and Head Mom Karissa loved her first run in her 361°s, noting that she felt like she was running on clouds! She says she hasn't had a soft shoe that is so light before. Roseville Moms on the Run owner and coach Victoria has been telling everyone about how much she loves her 361° shoes. She even got snagged in one of the race photos for Women Run the Cities - check her out in her MOTR Gear and 361° shoes below!
As part of their partnership with Moms on the Run, 361° will be giving our customers 20% off all shoes when you use promo code MOTR20. Or, check your 2017 season goody bag to find an extra special offer that combines your discount with a free gift! Thank you 361° for your support of Moms on the Run in 2017.
Being part of Moms on the Run is so much more than belonging to a running group. Your MOTR teammates become your inner circle. Your confidantes. Women supporting other women through their fitness (and other challenging life) journeys.
We've brought back our #MOTRstrong contest once again to challenge you to share what makes you feel connected, confident and STRONG. We want to see your Instagram posts this season showcasing your most meaningful moments with Moms on the Run for a chance to win some great prizes from our partners!
We’ve got four great categories that are meaningful to our signature 18-week training experience. Take a photo of one or more of these categories and post them to Instagram with #MOTRstrong and #MomsOnTheRun and the category hashtag to enter the contest. One winner will be announced at the end of each month for May, June, July and August. We’ll also highlight winning entries on our Facebook page.
Here’s what we’re looking for:
We've got some awesome prizes from our sponsors!
Training Tip Tuesday is our new weekly series to provide education and motivation throughout your running season. Enjoy!
Stronger, Healthier Shins
Runners often have such tight shins and lower legs due to the constant flexion at the ankle joint. Toe Flicks to the rescue! Every so often as you push your foot off the ground, concentrate on flicking toes back to stretch out the front of the leg and keep blood flow to the joint. Not only will it help prevent shin splints, but it will leave your legs feeling better after long runs.
-Kristina Ticknor, Head Coach and Franchise Owner
Woodbury Moms on the Run
This training tip is sponsored by Women Run the Cities. WRTC is known as one of the top 10 all women's races in the country, and we are proud to be their official training partner! Join us this September at one of our favorite events of the year - Registration just opened today! Join team Moms on the Run to save $2 and help us claim largest team award for the 5th year in a row. Learn more and sign up here.
This training tip is the first in a new weekly series we are doing to provide education and motivation throughout your running season. Enjoy!
Don't Forget to Breathe
Improving cardiovascular fitness for an easier time breathing through workouts is often a slow and gradual process for new runners, but it is worth the patience and dedication and will lead to more enjoyable runs. Start by spending 30 minutes, 5 times per week with your heart rate and breathing increased above your sedentary rate. Focus on slow deep inhales and exhales that expand your belly as you breathe in. The pace is not important during this building period, which means walking or using walk/run intervals can be an effective way to strengthen your lungs and heart. Be patient and consistent in your training, and breathing will get easier!
-Steph VanHeel, Head Coach and Franchise Owner
Blaine, Coon Rapids Dam, Coon Rapids Bunker Hills, Fridley, Lino Lakes & New Brighton/St. Anthony Moms on the Run
This training tip is sponsored by Unleash the She. We are proud to be their official training partner! Join us this April and October at Unleash the She, and support MOCA! It's not too late to join us in Rochester this month. Learn more and sign up here.