For runners, a balanced diet is vital for health and also performance. There are many advertised diets out there that are new and exciting. Veganism is booming especially in the running world. We know there are benefits to being vegan but can you reach your performance potential powered by plants?

Many that take the leap and become entirely plant based will categorically say yes. The likes of US ultra running legend Scott Jurek have been plant based for many years now as he feels it makes him run faster. There is even an entire running club dedicated to the cause. However, the success of being plant based entirely depends on how attentive you are to what you are eating.

The Vegan runners website claims “ Eat plants, Run Faster” but it is not as clear cut as that. You can 100% meet all your nutrient requirements and perform top notch through a well planned plant based diet. However, if not thought through carefully you could find running performance can suffer.

Why might going vegan make you run better?

When you adopt the vegan lifestyle, you will most likely be increasing your intake of whole grains, fruit, vegetables and pulses. You will also be avoiding processed foods with “empty” calories and more likely substituting these with nutrient dense whole foods such as nuts and fruit. An increase in fibre, vitamins and minerals can only have positive affects on our health and therefore running performance and recovery.

This is particularly so if you are coming from a diet high in red meats, processed foods and lacking fruit and veg. It was confessed by Jurek himself that before he turned vegan, his diet was mainly meat and potatoes and hated vegetables. No wonder he felt better once he started taking a little more notice of what was passing his lips!

What the potential problems of becoming vegan?

Becoming vegan can have it’s pitfalls if not approached carefully. You need to pay special attention to overall calorie intake, protein, calcium and iron intake. Plant based diets are not very calorie dense and also as they are high in fibre, they can lead to premature satiety (getting full early). This may be good news if you want to loose a few pounds but a long term calorie deficit can play havoc with training and recovery.

Careful attention needs to be paid to ensure energy requirements are met on daily basis. Omitting dairy from the diet means you are at risk of not meeting you calcium requirements. Ensuring you are choosing milk replacements drinks that are fortified with calcium will help and also ensuring plenty of green leafy veg, almonds, beans and lentils.

Iron is also a very important nutrient for runners. The obvious source for most is red meat, therefore vegans need to ensure they are having regular intake of plant based foods that are high in iron such as green leafy veg, pulses, fortified cereals and nuts and seeds.

Vegan running: The case study of Tom Bonn Payn

With a little more attention to detail, it is more than possible to get the most from your running being vegan. GB distance runner Tom Bonn Payne is a great testimonial to this. I was lucky enough to interview Tom to get a little more insight into how being power by plants works for him at the elite level of running.

AC: You have had a great career in running moving from track to marathons to representing your country at ultra distance,  can you tell us a little about you and what you have planned this year?

TBP: After leaving Birmingham University with a degree in Chemical Engineering I worked as a filtration engineer down in Portsmouth whilst pursing my passion for running. I had decent success running a 2.17 marathon in 2009 to end the year ranked 4th in the UK.

As this was only a few years before the London Olympics I decided to quit my job and took the opportunity to move to Kenya to live on a Kenyan training camp, surround myself with the best marathon runners in the world, train hard and see where it would take me.

Unfortunately due to an injury I couldn’t get the marathon time needed to qualify for the Olympics but I had no regrets as my time in Kenya was such an amazing experience. After this I worked in London as a sports agent for the company Run-Fast. Over the five years I worked for Run-Fast I had the opportunity to travel the world to races and immerse myself in all things running.

During my time in London I met my now wife Rachel and fell in love with running in the mountains. In 2016 we quit our jobs, pack as much as we could into a second hand Beetle and head off to the mountains. This was the start of RunNamasteEat (www.runnamasteeat.com) our coaching/running &yoga retreat business.

I felt totally alive running in the mountains and have been lucky enough to compete for GB in two World Trail Running Championships. We now spend out time split between Chamonix where we have a small apartment and our home in the hills of Tuscany where we have recently bought a house (with a trail starting right at the gate!).

For this year I’m still working out my exact racing schedule and am enjoying training hard and will jump in a few local trail and road races here in Tuscany as part of my training. I still love the road and have ambitions of running a fast marathon.

AC: Why is your current training schedule like?

TBP: Currently I run 6 days a week (making sure I keep a full and restful rest day), running once or twice a day on road or trail at around 100 miles a week. I’m in a volume building phase at the moment so no sessions but I do add hill sprints or strides to the end of some of my runs to work on running economy.

I practice yoga and meditation most days and I add a strength and mobility session pre and post most of my runs.

AC: How have you approached your nutrition in the past?

TBP: I have struggled in the past with eating. I probably didn’t eat enough and went through a stage of thinking the lighter I was the better, this definitely didn’t help with performance!

AC: You are now vegan, what sparked this change in your diet?

TBP: When I met Rach she was vegan and was cooking food that tasted really good and I realised I also felt great. Then I watched a documentary called cowspiracy and I started to become more aware of how my diet affected the planet. So my decision to choose a vegan diet was based on feeling good and eating delicious food but also kindness and sustainability.

AC: Was it hard to transition to a plant based diet?

TBP: I didn’t find it hard at all to transition to a plant based diet. After living in Kenya and then living with Kenyans whilst in London, the Kenyan diet is mainly vegetarian so it wasn’t too much of a change. My only worry was that the food would be quite bland and maybe I wouldn’t get the nutritional requirements I would need to perform. Luckily Rachel did (and still does) most of the cooking and I found it to be really tasty and gives me everything I need to perform well.

AC: Has it has any impact on your performance?

TBP: Since changing to a vegan diet I’ve got my first two Great Britain vests which I think says enough in itself! [Worth noting that Tom came into trail and ultra running with his super quick marathon speed so the vests might not just be down to the veganism! – Ed.] I also feel like I recover well and my energy levels are more stable.

AC: As an endurance athlete, your protein requirements are higher than normal. What are you top ways to make sure you are getting enough protein?

TBP: I don’t make a big deal of my diet, I try to eat real food, choose things that are colourful and tasty, drink lots of water. I find it works best for me to keep it uncomplicated and choose foods that are varied and simple to cook.

The only rules that I follow are to try and get in 300kcal an hour during my longer runs and eat something like a Tribe bar as soon as possible after I finish training.  If I do these things I feel I have sustained energy and recover well for the next run!

I also found that I sweat heavily so I have a tailored program of electrolyte drinks from precision hydration that I use to keep hydration which has really helped.

AC: What does a typical (diet) day look like for you ?

I don’t really have a typical day! We live in Tuscany so we buy whatever is fresh and looks good.  However almond butter and chickpeas always feature heavily in my diet! I normally start the day with porridge, fruit, coffee and orange juice. Lunch might be something like hummus with raw vegetables and for dinner something like a bean and vegetable curry. I also snack a lot during the day on nuts, fruits and seeds.

Alex Cook (www.thesportsdietitian.co.uk) is a Sports Dietitian & UKA Athletics coach.

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The post Can a plant based diet sustain an active runner? appeared first on Fast Running.

While some love this early start in the morning, other’s hate it or don’t have time, and wait until the evening when they feel more awake and energised. Starting the day with a run or exercise can result in many positives, including; boosting your fitness, burning body fat, and many psychological benefits that will positively impact the rest of your day.

One runner shares their approach to running early in the morning.

What gets me up everyday at 5.30am?
For me nothing quiet beats the peacefulness and tranquility of running at this time of the day. The roads are clear, the air is cleaner, and it is just me with my thoughts. If you are lucky enough to have a running route close to a river, try it in the AM, the sounds of the river and wildlife at this time of the day are something else.

Even going to the gym at this time of the morning brings its own peacefulness. It is definitely a lot quieter for one, and you get to avoid the 8am-9am rush before work. Going to the gym at 6am gives me the time and space to focus on my drills / workouts, without feeling rushed to vacate a space on the mat or bench.

In a way, I suppose I am lucky that getting up early and feeling alert enough to get on with my tasks now comes naturally to me. This wasn’t always the case though, it does take self discipline and some getting used to initially, especially in the first few weeks, but if you keep it up, I promise it will soon become second nature. As an added benefit you will have a achieved something before 9am, leaving you more focused and productive for the rest of the day.

Below are some tips I have found that will help you start training in the morning.

1. Picture waking up early, running — and enjoying it. So for just a few minutes before bed, think about waking up to your alarm and feeling energised. Then, imagine getting ready and having a great run. If you can do that regularly, it’ll only help you see yourself as someone who likes running in the morning. And then you can make it a reality!

2. Ensure your morning routine is simple. Running in the morning has to be as painless as possible, and you want it to be as easy as possible to get out the door. So have your running kit ready to go the night before, in the morning brush your teeth, get a quick bite, lace up your running shoes and get going. Do nothing but the bare minimum. Ideally, it should only take you 5 to 10 minutes to get ready.

3. Do what’s necessary to wake up. Set your alarm across the room so you have to get up and out of bed to turn it off. Then, once you’re up, flip on the lights. And, of course, be sure to warm up before working out in the morning.

4. Have a few bites to eat and water. Eating too much before a run isn’t great, but you will feel better if you eat something.  Try a banana or a slice of toast with peanut butter, and then drink a cup or two of cold water. This will get your metabolism going, and give your body fuel for running in the morning.

5. Make it a non-negotiable. While we all like to hit the snooze button, you need to be strict with yourself and avoid it at all costs. Getting up and out of bed is the hardest part of running in the morning, so hitting the snooze button and procrastinating doesn’t do anything but make it more likely that you’ll go back to bed.

6. Ease into running in the morning. If you’re not used to running in the morning getting up a couple of hours earlier than you’re used to is not going to be easy. Try gradually waking up earlier and earlier, and don’t be afraid to get up for early morning runs every other day, just so that you have some sleep recovery time in the beginning.

The post 6 tips to running in the morning appeared first on Fast Running.

Running form develops in time, and by focusing on the basics first, you’ll improve without being completely overwhelmed. When we try to focus on everything before it is time, confusion wins out and a lack of progress follows.

Perform a Head-to-Toe Inventory one or two times per run.

Understanding what your body is doing by performing an inventory, head to toe, will allow you to learn how your body is moving forward and bring awareness to your running style. Perform this inventory a few times during your run and let this simmer for several weeks.

Your head should be over your shoulders, eyes looking forward.

Neck and shoulders should be relaxed—tightness here is a huge energy suck.

Arms bent (don’t worry about the exact degree just yet) and swinging like a pendulum from your shoulder. Still confused? Stand with your feet hip width apart and arms long and start swinging them. You’ll notice they follow a natural arc from your hip to your center line. Now bend your arms and keep swinging with relaxed shoulders—this is it!

Relax your hands—you’re not getting ready for a fight! If it helps, think of something delicate in your palm (bird, chip…)

Hips should be under the shoulders. Think of natural alignment from head to toes. Watch other runners for this one and you’ll see what I mean. If they are bent or slouched forward, they are out of alignment.

Your feet should land with short, quick strides under your hips.

Next—Focus on your feet.

Once you learn how to run in alignment and with less tension with the head-to-toe inventory, the next step is to dial in your tempo, or the number of strides per minute. During the heart of your run, count the number of strides (or steps) your right foot takes in one minute.

According to Coach Jack Daniels, the general rule of thumb for efficient running is 90 strides per minute for one foot, or 180 for both, but there is variance based on leg length. The key is in knowing what your tempo is, and if you’re in the 70s to low-80s, you’re likely trying to cover too much ground with each step—a common newbie mistake.

If this is the case, practice running with shorter, quicker steps. One fun way is to run to a fast-paced song, you can also learn via gadgets like a Garmin. Like proper alignment, being aware of your tempo will have a profound effect on your energy management and efficiency down the road, but it will take time to learn.

Warm Up and Build Your Running Game Slowly.

This may not seem like a running form tip, but it certainly is, especially if you sit during the day and head out for your run post-work with your hips and hamstrings so tight you could play a tune on them. Invest at least three to five minutes in walking briskly and with purpose.

Try backwards walking to open your hips (be careful) and foam rolling if you are particularly tight in areas (hips, ITB, hamstrings). Also have a look at our article on the benefits yoga can bring to your running. A warmup is the gateway to better running form, as it prepares your body to run optimally.

Avoid trying to run ‘perfect’ initially if you still need to learn how to run or you’re fresh into the running scene. Like all sports, investing the time in building the mechanics, fitness, and stamina will allow you to run stronger more quickly than jumping ahead. In many cases, running form issues stem from a lack of foundation of miles and mechanics and can be easily resolved by a solid running training plan and following steps one and two above.

The post Tips to improve your running form appeared first on Fast Running.

It can be enjoyed after your post morning run to aid recovery, or as a quick nutritional meal to fuel you for your afternoon run. Best of all it is 100% vegan, and it will ensure your body is provided with all the nutrients it needs from plant-based foods.

Ingredients

• Half a cup of porridge oats
• 1 full cup of water
• 2 tea spoon full’s of milled organic flaxseed
• A generous helping of blueberries
• 1 tablespoon full of brown rice protein powder  *recommended
• 1 tablespoon full of pea protein powder  *recommended

*The foods listed above will provide the body with all the nutrients it needs to refuel and aid recovery but for additional protein go for a vegan friendly, plant-based protein supplement.

We recommend adding a brown rice protein isolate, and a pea protein isolate powders. By combing the two protein powders we get all the amino acids whey (milk) protein isolate provides.

Directions
To begin, add half a cup of oats, a great source of slow releasing carbohydrates, not to mention a source of protein.

Add a full cup of water and heat on the cooker until the oats and water thicken.

If you have chosen too (recommended), add and mix in the protein powders.

Once happy add a small handful of walnuts and a generous helping of blueberries, which are full of vitamin C, vitamin B-6, vitamin A, potassium, and magnesium.

To finish with add 2 tea spoon full’s of milled organic flaxseed, which will provide our iron, zinc, calcium, dietary fibre and heart healthy Omega 3 fats.

The post The best plant-based breakfast for runners appeared first on Fast Running.

Most nuts are not only a great protein source, but also provide a wide range of essential nutrients, vitamins, minerals and antioxidants, that help aid your recovery after those tough runs.

But what nuts should you eat?
Some nuts have had a bad reputation for their high-fat content and calorie count, prompting weight-conscious runners to avoid adding them to their shopping lists. While we should avoid certain pre-packed salted nuts, the vast majority of nuts are highly nutritious and provide essential nutrients for the body.

Below are five recommended nuts that every runner should try and include in their diet.

Almonds
If you’re looking for a great post-run recovery snack, look no further than almonds. Not only do almonds contain calcium, magnesium and potassium, all of which help keep your bones strong, they are also a great source of protein.

It is important to eat some protein (as well as carbs) after a run, to help with post-run muscle recovery. One handful of almonds (32g) contains 13% of your daily-recommended allowance of protein.

Almonds also play a role in keeping blood sugar levels down when eaten with food that is high in sugar. One study found that when eaten with bread (a high glucose index food), almonds helped reduce the overall glucose index of the meal.

Pistachios
Pistachios contain more potassium and vitamin K than other nuts. Potassium is a vital mineral for runners because it plays a role in keeping the body’s muscle tissue in condition.

Any deficiencies in potassium can lead to fatigue, muscle weakness and cramping. 100 grams of pistachios contains 29% of your daily-recommended allowance of the vital mineral.

Hazelnuts
Hazelnuts contain heart-healthy fats, a high amount of vitamin E and B vitamins, essential for energy metabolism. Vitamin B’s found in Hazelnuts may also lower the risk of heart disease.

Hazelnuts also contain low levels of potassium, magnesium and calcium, all which help lower blood pressure.

Walnuts
Omega-3 fats help to reduce inflammation by producing natural anti-inflammatory compounds that help your body heal and recover faster and reduce post-exercise muscle soreness. The body, unfortunately, cannot manufacture omega-3s so it is important we obtain them from our diet.

Walnuts contain alpha-linolenic acid, a type of omega-3 fat and just one handful (32g) contains around 91% of your daily-recommended allowance of the essential heart-healthy fat.

Cashew Nuts
Cashew nuts are not only low in fat, but they contain high levels of magnesium. 100 grams of cashew contains 82.5mg of magnesium, around 21% of the daily-recommended allowance. The mineral protects against blood pressure, muscle spasms, soreness and fatigue.

Magnesium also plays a role in turning the food we eat into energy, which should help you to run for longer.

The post 5 healthy nuts every runner should eat appeared first on Fast Running.

We all have that competitive nature within us, and at some stage we will want to improve our running performance. Speed work, hills and long runs will all help to achieve this, but unfortunately, the area many runners tend to neglect is technique and form, which tends to lead to injury.

Watching this video and following these tips will help improve your running posture and give you the foundation to develop correct running technique. Stick with this for a few weeks and you will improve your running speed, efficiency and reduce the risk of injury.

The post Improve your running form and technique to avoid injury appeared first on Fast Running.