Today's Training Tip Tuesday comes from our platinum sponsor HealthPartners. Lauren Loberg is one of their physical therapists and certified clinical orthopedic specialist with TRIA Orthopaedic Center. Lauren says that foot strength and mobility is a crucial yet often-neglected component of a runner's strength and recovery regimen. Additionally, if you have muscular imbalances or dysfunctions in your feet it can result in injury. You can improve your foot health and run stronger and longer by incorporating exercises into your routine.
Toe Spread and Press
Read the full article "How to Stop Foot Pain with 7 Easy Exercises" for additional exercises.
Whether you are a new runner or an experienced one, it is important to set goals to stay motivated and on track. The key to success with goals is to make them SMART! A SMART goal is Specific, Measurable, Attainable, Realistic (or Relevant), and Timed.
You may be striving for a PR, or have a new goal to get run an entire 5k, only walking the water stations. One way to help measure your progress with Moms on the Run this year is to consider some "before and after" goals! Find a race near the beginning of the season to benchmark your progress. In the Twin Cities we have a great option - On May 13th the Run Like a Mother 5k will serve as our official spring/summer season kickoff event.
Run or walk this race and see how your training pays off at the end of the season! It's not too late to register to save on race day pricing. And then register now in your end of season race to stay motivated, at the Moms on the Run 5k/10k on August 27th or your local season-end race. With a little #lovemyteam support, you can crush those goals this summer!
At Moms on the Run, we talk a lot about being #MOTRstrong. We believe that #MOTRstrong goes beyond our physical bodies. That's why we are we are excited to announce that Choices Psychotherapy has joined our family as a platinum partner. It is a great partnership, where our mission and vision are closely aligned. We both strive to inspire busy women of all ages and not just moms, to discover the importance of mental health within a healthy lifestyle of fitness.
"Having Choices Psychotherapy as a partner fits perfectly with the Moms on the Run mission. We couldn’t be more excited to have them on board," said Karissa Johnson, founder and CEO of Moms on the Run.
Susan Davis, LICSW, owner and executive director of Choices Psychotherapy, said: "We are proud to be sponsoring and associated with Moms on the Run in their endeavors to inspire and transform women through a healthy lifestyle of fitness, fun, and friendship." "The whole team here at Choices will be cheering them on as they undertake this great challenge for a fantastic cause."
ABOUT CHOICES PSYCHOTHERAPY
Choices Psychotherapy helps individuals and families rediscover the joys of a healthy mind and healthy body. For more information about Choices Psychotherapy, visit www.choicespsychotherapy.net or call 952-544-6806.
Note from Karissa: We're so excited to partner with Dietitian Cassie this spring through the start of our very own nutrition program, MOTRwell! You're going to love her common sense approach and practical tips to help you get the real results you're looking for from your workouts. Today she helps us get past that tough question of what to eat AFTER we run! Read on, learn with us, then sign up for more! www.MomsOnTheRun.com/MOTRwell
By Dietitian Cassie, RD, LD
As a Registered Dietitian, runner and overall fitness fanatic, I’m constantly asked which foods are the best to eat before and during a workout in order to maximize performance. What I’m not asked nearly as much is a question we should all be pondering: Which foods are best after a workout?
You worked your tail off hitting the pavement, so don’t sabotage your results by neglecting your post-workout nutrition. Following up your running routine with the right foods will help maximize your workout results and reduce your recovery time—while the wrong ones could undo all your hard efforts! I’d even argue that what you choose to fuel your body with after your workout could be just as important as the workout itself.
Especially as runners, we should pay extra attention to what we eat after a workout due to the intense type of exercise we’re doing. That’s why it’s important to eat the right foods after a workout. Otherwise you’ll never be maximizing your workouts or making the most of your sweat-filled time running.
The absolute best post-run fuel includes a combo of all three macronutrients: protein (P), fat (F) and carbohydrate (C). While each macro plays an important role in your recovery, having your P, F and C together provides the nourishment, balance and recovery nutrition your body needs to get the most from your workout. When you exercise, your body is breaking down muscle fibers, and post-workout is the time when your muscles are repairing. Provide your body with everything it needs to rebuild, repair and recover so that you’re making the most of your exercise efforts.
The Best Post-Workout Foods
Top 3 Ps:
Eggs: Not all protein sources are created equal, and if the perfect post-workout food exists, it might be the incredible egg. Eggs, yolk included, provide your body with the most bioavailable form of protein—egg protein is the easiest to digest, break down and absorb, so your body can use all of it. Eggs are a “complete” source of protein, meaning they contain all of the essential amino acids your body requires. They help your body repair and recover completely from your workout by building your muscles back up—perfect if you’re looking to gain lean muscle mass or lose weight. Hard-boil a dozen eggs for a portable protein source, or fry ‘em in coconut oil with a side of sautéed sweet potatoes for a PFC-balanced post-workout meal.
Salmon: Salmon is high in omega-3 fatty acids, which aid in calming post-run inflammation and leading to a quicker recovery. Wild Alaskan salmon is your best bet. Bake a fillet or crack open the canned kind for a quick and easy post-workout protein source. Make it PFC balanced by mixing canned or chopped salmon with olive oil or avocado for healthy fat, and chopped celery and grapes for your carb. Or, if you’re bored with fish fillets, mix it up by keeping some travel-friendly salmon jerky in your gym bag.
Grass-Fed Beef: Once held behind bars by nutrition police everywhere, beef is back. The nutritional value of beef extends beyond the punch of quality protein: Nutrients like B12, iron and zinc are involved in boosting your metabolism and helping your body utilize the rest of the nutrients you’re eating with your beef. Precook and cut into strips, or make meatballs and freeze or refrigerate so they’re ready to grab and eat post-workout! Stir-fry strips of steak in coconut oil for your healthy fat, and add veggies for your carb to make it a PFC-balanced meal.
Top 3 Fs:
Coconut Oil: Coconut oil contains medium-chain triglycerides (MCTs), a type of fat that’s digested quickly and has great energy and metabolism-boosting effects. Because of its anti-inflammatory properties, coconut oil can reverse inflammation, speeding up your recovery. Rule of thumb: Unrefined things are always better for you than refined things. Make sure you’re picking up unrefined coconut oil! Cook a batch of spinach and other greens in coconut oil, then pair them with your hard-boiled egg or serve with a can of wild-caught salmon over greens.
Avocado: Avocado makes for excellent post-running fuel because it provides your body with a variety of vitamins and minerals for recovery—ones like magnesium, potassium and vitamin K—as well as phytosterols and healthy fat, which have anti-inflammatory properties. If you don’t feel like eating after your workout, make a PFC-balanced protein shake by blending half an avocado with a handful of frozen berries and a scoop of your favorite protein powder, or drop in an egg.
Olives: Rich in antioxidants and healthy fat, olives are fantastic for post-workout, as well as an easily portable but sadly forgotten source of healthy fat. You can eat ‘em straight or add them to a dish or a big salad with your choice of protein and carbohydrates to make it PFC balanced. You can find olives pre-packaged, making ‘em easy to toss into your workout bag!
Top 3 Cs:
Sweet Potato: Starchy veggies like sweet potatoes, yams, squash and pumpkin provide antioxidants, fiber and complex carbohydrates to replenish your glycogen stores after a tough workout. Pre-cook large batches of sweet potatoes, pumpkin or butternut squash in the oven, then freeze or refrigerate to have a quick, nutritious real-food carbohydrate on hand for your post-workout meal. Top a half cup with a couple of tablespoons of coconut oil and a sprinkle of cinnamon, and pair with your favorite protein source for a PFC-balanced meal or snack.
Blueberries: High in antioxidants, blueberries are also one of the lowest-sugar fruits, so they can bring your blood sugar levels back up after a workout and help keep them stable for hours. This means high energy levels and a faster recovery without the crash. Blend frozen berries into a smoothie with coconut milk and protein powder, or have them on the side of a salmon fillet cooked in coconut oil.
Dried fruit: A quick, easy, portable, nutrient-dense source of carbohydrates, dried fruit makes it easy to get in your post-workout carbs! Keep in your workout bag and pair with dried salmon or dried beef and nuts or seeds for a PFC-balanced post-workout snack.
In a Hurry? A couple Ideas:
There you have my best post-workout foods.
Now go check out my free video: “Top 10 Nutrition Tips for Running” where we’ll talk pre-workout, portions, snacking, hydration and more!
Download this video (for free) at https://www.dietitiancassie.com/top-10-nutrition-tips-running — see ya there!
Dietitian Cassie is a Registered, Licensed Dietitian,
#1 Best-Selling author, marathon runner and CEO of DietitianCassie.com.
A big shout out to Plymouth Magazine, for featuring Plymouth Moms on the Run this month! We just love the title of their story about us: Power Hour! This truly is a great description for how we pack it all into one class. Yes we have the cardio, strength, stretching and educational components, but even more than the fitness, we keep the fun & friendship front and center!
As Mother's Day approaches, we think we need to put out this gentle reminder: Take care of YOU! Healthy moms = Healthy families. For your very own Power Hour, find the Moms on the Run location nearest you.
"We as women are all on a journey to better our health and better our fitness so we welcome you with open arms.” Plymouth Head Coach and Franchise Owner, Jen Vendel