In a few short weeks, the weekend of October 23-25, thousands of runners will make their way to Arlington, VA and Washington D.C for the 40th annual Marine Corps Marathon. The race weekend will consist of 30,000 marathon runners, 10,000 10K runners and even 3,600 youth runners participating in the 1 mile Kid’s Race.
Fall is hands down, the most popular season for runners to hit the trails and roads and log miles. When temperatures dip into the 40s and 50s, you’re looking at some ideal running weather. Cooler temps also mean the urge to cozy up indoors and indulge in tasty treats. What is one to do? Take advantage of the cooler weather and lace up the running shoes or give in to your natural tendency to cozy up? Let’s take a look at 3 simple steps to fire up your love for running this fall!
1. Don’t let yourself give up before you’ve even started! Far too many people hesitate to even lace up their shoes for a light jog because they let themselves believe the lies coming from their own conscience. “Who are you kidding, you’re not a runner!” “You’ll never make it past the driveway!” “What will your neighbors think?” Dismiss every negative thought that enters your brain. No one is asking you to run a marathon, or even a 5K, but you shouldn’t let yourself quit before you’ve even started. Start slow and remember, “baby steps.’
2. Set a goal. Most beginner runners find it incredibly helpful to have a goal to work towards. A local race usually fits the bill perfectly. Commit to running a local 5K and work toward that race date with your training in mind.
3. Fuel yourself properly. Interestingly, properly fueling yourself isn’t just something runners need to concern themselves with, EVERYONE should concern themselves with proper nutrition. What you put into your bodies has the power to directly impact how your body performs. Here is one easy way to keep nutrition top of mind when eating out or acting as a home chef: Center your meal around protein. Breakfast, lunch and dinner should contain at least 30 grams of protein and I guarantee most of us fall very short from that benchmark. Protein will keep you feeling fuller, longer and ultimately reduce your urges to snack in-between meals. Low-calorie sources of protein generally come from animal products; low-fat dairy, lean red meat, poultry and fish. Plant-based proteins generally come with a larger dose of calories since you have to consume a larger quantity of them to meet your protein needs. Consider this; a 3 ounce serving of lean beef has on average, 154 calories and it contains 25 grams of protein. You would need to consume 3 ½ cups of black beans to get 25 grams of protein but you would also end up with 374 calories. Bottom line is to select ‘nutrient-dense’ foods. You want a lot of nutritional value in the form of protein, vitamins and minerals, but you don’t want to end up over-consuming on calories. Consider this VERY helpful 30-day challenge to get you in the right direction with proper protein consumption; the Protein Challenge. FYI: 55 marathon runners will be racing in the Marine Corps Marathon as members of “Team Beef” and it’s no wonder since lean beef is such a high-quality, nutrient-rich protein source!
You are all officially challenged to consider falling in love with running by making sure you have a can-do attitude, a goal to work towards and a solid nutritional foundation to set you up for success.
Have at it and let me know how you’re getting along with it!
*sponsored content provided by Beef Checkoff.
Hi! my name is Andrea and I'm a not-so-average Northern Virginia blogger, mom, and transplant from the Midwest. I host Girls Night Out events, meet ups, and write about events and my adventures in the DC area. I love to travel, brunch, and drink wine with my neighbors! I'm known to live on the wild side and order Venti iced double shots at 5pm.
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