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The Best Foods For Runners. Most supermarkets stock more than 30,000 items, yet every time we race up and down the aisles of the grocery store, we toss into our carts the same 10 to 15 foods. Which isn't such a bad thing, as long as you're taking home the right foods--ones that will keep you healthy, fuel peak performance, and easily cook up into lots of delicious meals. So before your next trip to the grocery store, add the following 15 foods to your must-buy list. Then, when you get home, use our tips and recipes to easily get them into your diet and onto your menu. Add to your cart: Almonds Runners should eat a small handful of almonds at least three to five times per week. Nuts, especially almonds, are an excellent source of vitamin E, an antioxidant that many runners fall short on because there are so few good food sources of it.

Add to your diet: Add almonds and other nuts to salads or pasta dishes, use as a topping for casseroles, or throw them into your bowl of hot cereal for extra crunch. Ingredients. Your Perfect Running Pace. How To Breathe Properly on a Run. How to Get Started as a Runner. You've seen them effortlessly striding down the street, their sculpted quads shining in the sun. And now you've decided that you, too, want to be a runner. This head-to-heels guide will show you how to get going, keep moving, and make running a lifelong habit.

We've even answered your need-to-know questions so you'll feel confident, excited, and ready to hit the road. GET GOING Walk—A Lot It's here, in the beginning, where many new runners stumble. "Every able-bodied person can be a runner," says Gordon Bakoulis, a running coach based in New York City. Begin by adding small segments of running into your walk. Run-Walk This WayStart and finish each workout with five minutes of walking. Need to Know Q By the end of my run I can barely move—why? Q Can I still call myself a "runner" if I walk so much? GET GOING Warm Up Well Treat yourself like a runner—from day one. GET GOING Vary Your Running Surface Runners often have strong opinions about where to run. Q When will I stop feeling so sore? Running 101. For the past two years, I've been teaching a class for beginning runners at the University of Oregon.

But this is no typical college course, because we spend more time running together than discussing and debating. The class meets twice a week for 50 minutes at a time. For homework, I suggest that class members do an additional run or two each week. I've shrunk my class lectures into mini-lessons that I can speak in minutes or write in a single paragraph. I give my students only those nuggets that are most important for them to learn in our 10 weeks together. Think of these lessons as Cliff Notes for "Running 101. " Learn them, and you can make it through your beginning-running efforts with an "A" grade. 1. 2. 3. 4. 5. 6. 7. My recommendation: Walk briskly for 5 minutes (about a quarter-mile), then break into your comfortable running pace. 8. 9. The best way to lower this risk is to avoid running on roads. 10. 11. 12. 13. 14. 15. Here's a list of the Big-Day workouts over a 10-week period.