Nutrition Tips From Gold’s Gym, West GA

Drink This For A Better Run

Sure, water’s a great hydrator, but Health.com knows that sometimes you long for something ore interesting.

Here are four sips that give runners what they really need—without adding gobs of calories. Fill in the blanks, and see which drink is ideal for you.

When I run I …
feel sluggish and tired

If this is you: Sip a cup of green tea 20 to 30 minutes before you run. The caffeine will pep you up and power you through to the last step, and its antioxidants may help with endurance, too.

When I run I …
always get a side stitch

If this is you: Try coconut water; it’s chock-full of cramp-preventing potassium (15 times that of most sports drinks) it has fewer than 50 calories per cup. Try eight ounces before or during your run to stay pain-free.

When I run I …
get really sore the next day

If this is you: With its perfect ratio of carbs to protein—plus the calcium—chocolate milk is an excellent way to help your muscles recover post workout. Drink a cup within 30 minutes of finishing a long run, when muscles are most receptive.

When I run I …
sweat a lot

If this is you: A sports drink, with body-replenishing sugars and electrolytes, is the best way to stay hydrated. Choose one that’s free of artificial colors, flavors and preservatives, and sip four to six ounces every 15 to 20 minutes during your workout.

GOLD’S GYM serving the West GA area.

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Gold’s Gym West Georgia Runners Nutrition Tips

Here are four sips that give runners what they really need—without adding gobs of calories. Fill in the blanks, and see which drink is ideal for you.

When I run I …feel sluggish and tired

If this is you: Sip a cup of green tea 20 to 30 minutes before you run. The caffeine will pep you up and power you through to the last step, and its antioxidants may help with endurance, too.

When I run I …always get a side stitch

If this is you: Try coconut water; it’s chock-full of cramp-preventing potassium (15 times that of most sports drinks) and has fewer than 50 calories per cup. Try eight ounces before or during your run to stay pain-free.

When I run I …get really sore the next day

If this is you: With its perfect ratio of carbs to protein—plus the calcium—chocolate milk is an excellent way to help your muscles recover post workout. Drink a cup within 30 minutes of finishing a long run, when muscles are most receptive.

When I run I …sweat a lot

If this is you: A sports drink, with body-replenishing sugars and electrolytes, is the best way to stay hydrated. Choose one that’s free of artificial colors, flavors and preservatives, and sip four to six ounces every 15 to 20 minutes during your workout.

Gold’s Gym West Georgia has all the fitness programs for all runners!  Learn more today!

Rookie Running Plan from Gold’s Gym Douglasville, GA

A family member recently started on the journey to a healthier lifestyle. She has realistic weight loss goals, is working with a trainer and changing her eating plans; doing it the right way.  This past weekend she was really excited about running a mile without stopping and felt great about her accomplishment.  An exciting next step for her would be to train and run a 5K race this fall. 

Running or walking a 5K (3.1-mile) race is a fun and realistic goal for exercisers of all fitness levels. If you’re ready to train for your first 5K, but not sure where to start, here is a training plan for all your Rookie Runners out there.

Can you walk for 25-30 minutes without stopping?  If the answer is yes, here is an 8-week beginner Rookie Runner program that you can start today to get you ready for that first race!  All you need is three days a week 20 minutes in your first week building up to 40 minutes in week 8.  Invest in a good pair of running shoes and a watch that you can use to time your workouts and you are ready to go!

Week 1 –  Choose three days this week, with a rest day in between, that you can dedicate 20 minutes to your training

Walk 4 minutes, then jog for 1 minute – repeat three more times

Week 2 – Choose three days this week, with a rest day in between, that you can dedicate 25 minutes to your training

Walk 3 minutes, then jog for 2 minutes – repeat four more times

 Week 3 –  Choose three days this week, with a rest day in between, that you can dedicate 30 minutes to your training

Walk 3 minutes, then jog for 2 minute – repeat five more times

 Week 4 – Choose three days this week, with a rest day in between, that you can dedicate 25 minutes to your training

Walk 2 minutes, then jog for 4 minute – repeat four more times

 Week 5 – Choose three days this week, with a rest day in between, that you can dedicate 30 minutes to your training

Walk 3 minutes, then jog for 3 minutes – repeat five more times

 Week 6 – Choose three days this week, with a rest day in between, that you can dedicate 32 minutes to your training

Walk 1 minute, then jog for 3 minutes – repeat seven more times

Week 7 – Choose three days this week, with a rest day in between, that you can dedicate 35 minutes to your training

Walk 1 minute , then jog for 4 minutes – repeat six more times

 Week 8 – Choose three days this week, with a rest day in between, that you can dedicate 40 minutes to your training

Walk 1 minute, then jog for 4 minutes – repeat seven more times

 There  will be numerous local charity 5Ks happening this Fall.  Keep watching the local newspaper. Chapel Hill News and Views calendar of events and check out Active.com for local events.  What a great way to get in shape and accomplish something that you never thought possible!  

Article Contributed by Leslie Austin

 

Two Douglasville, Ga Runners Do Well In Road Race

Last week Leah Derringer, Gold’s Gym  team member at Hospital Drive and veteran marathon runner, shared some great tips for preparing for the Peachtree Road Race.  She must have followed her own advice.  Even with an injury Leah finished the 10K  race in 43:03 minutes.  She placed 875 out of 55,090 runners and 111 out of 26,705 women.  Her sister Allison ran the race in 46 minutes.  Way to go ladies!

Gold’s Gym serving Douglasville, and  West Cobb.

Are You Ready For The Peachtree Road Race?

Leah Derringer, Gold’s Gym team member and marathon runner, will be running the Peachtree Road Race on July 4th.  We asked her how she fuels her body as she prepares for the race.  Following are some of her pre- race habits and good nutrition tips that she shared with us.

Prior to Race Day:

Leah makes sure she is consuming nutritious foods such as whole grains, lean meats, vegetables and fruit. She eats smaller meals throughout the day to provide the fuel her body requires.  Runners need more energy during the day than sedentary people so eating every few hours will help maintain energy level.

It is important to include extra carbohydrates in your daily intake but it is not necessary to carb –load.  She usually has a pasta dinner before the race to give her extra energy on race day.  Portion control is still important.

Drink water and lots of it! Make sure you are drinking plenty of water prior to race day.  You will be glad you spent your days hydrating yourself come race day, especially when you will be running in the hills, humidity and heat of Atlanta.

Race Day:

If you plan on eating before the start of the race make sure you eat at least 1 + hours before and consume at least 8 oz. of water before the race.

Leah suggests choosing foods high in carbohydrates such as a piece of toast with peanut butter or banana.  Stay away from high-fiber foods.

Post Race: 

It is important to get a recovery drink within 30 minutes after the race.  Make sure you stay hydrated all day.

We would love to hear some of your suggestions for how you fuel -up for the Peachtree. Let us hear from you.

Gold’s Gym West GA., a great place to get in shape for any race.

Just Ask Justin – Gold’s Gym, West Cobb

As a marathon runner, one of the questions I am most frequently asked is, “What do I do if I want to run a 5k”? “How do I get started?”

  • The first step is to simply pick a race.  Find a local race that is 2-3 months away and sign up for it. 
  • The next step is to start moving.  The average time for your first 5k will be 30-45 minutes. 
  • Starting off should be a walk/run combo.  Do 5 min walk, then 2 min jog (this should be at a comfortable speed, NO sprinting).  Repeat 2-3 times. 
  • Each week increase the run time by 20 seconds with the same amount of rest. 
  • Do this work out 3 times a week and by race day you’ll be ready to go!

Justin Tucker,

Membership Counselor, Marathon Runner, Gold’s Gym, West Cobb

A Gold’s Gym Birthday Challenge

   

 With my 40th birthday rapidly approaching, I didn’t want a milestone like that to pass as if was just another day so I issued myself a challenge! I set the goal to run a marathon. Competing in a marathon was the goal; the challenge was that I was not a runner.

With little time to waste, I began looking for a marathon to enter.  Because of the timing I could not find a marathon to compete in but I did sign up for a half marathon.  Although I knew my lofty goal would be a challenge, the one thing I didn’t expect was that the training would turn out to be the best part of this journey!

Justin, a membership counselor with Gold’s Gym in Austell and marathon runner, agreed to help me train.  I had a 7 day training schedule. The training forced me to take time out for myself which I have never been good at doing. During the scheduled runs, I found myself meditating. I would concentrate on the good things in my life. I also took this time to reflect on the parts of my life that needed adjusting and identified roadblocks and challenges I could change.  It was very powerful.

The day of the race finally arrived. My goal now was to compete in the half marathon without stopping. To keep my breathing controlled and maintain my pace I meditated on the next chapter of my life and what I wanted to accomplish.  For inspiration to keep going I looked around at others running alongside me. Their determination motivated me to keep going. It was at the 10th mile marker that  I realized we have the power within ourselves to accomplish whatever we truly want. Age is not a limitation. All that is required is a goal and to start moving! 

I have now successfully completed two half marathons, improved my time and I have not stopped running since.

Marie Smith
Gold’s Gym West Cobb
Membership Manager

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