180130 1435 Sports & Fitness Running General Running true Mon, 18 May 2009 04:05:15 -0700 /system/videos/6/30/01/18/180130.flv sports, fitness, running, dieting, diet, foods, eating, healthy, performance, health How To Follow a Runner's Diet http://www.howcast.com/videos/180130-How-To-Follow-a-Runners-Diet http://www.howcast.com/videos/180130-How-To-Follow-a-Runners-Diet/edit approved 146 640 360 <object width="425" height="273" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=180130"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=180130" type="application/x-shockwave-flash" width="425" height="273" allowFullScreen="true" allowScriptAccess="always" ></embed></object> 13 Dynamic http://img.howcast.com/system/thumbnails/180130/Dynamic_HT_Follow_Runners_Diet_still_1_xxlarge_maintained_aspect.jpg 1759 false false false 69623 1 18 Step http://img.howcast.com/system/thumbnails/180130/18.jpg Divide your calories Get 50 to 60 percent of your calories from carbohydrates, 20 to 25 percent from fat, and 15 to 25 percent from protein. If you eat 1,800 calories a day, 900 to 1,000 would come from carbs, which include fruits, vegetables, and grains; about 400 would come from fat, preferably good fats like nuts and olive oil; and another 400 or so would come from protein, such as beef, chicken, or fish.

]]> 69624 2 45 Tip Going below 25 percent fat may increase your risk of injury.

]]> 69625 3 49 Step http://img.howcast.com/system/thumbnails/180130/49.jpg Choose the right foods Eat mainly complex carbohydrates, which means vegetables, fruits, and whole grains. Stick with lean protein, like chicken and fish, and unsaturated fats, like those in nuts and olive oil.

]]> 69626 4 60 Step http://img.howcast.com/system/thumbnails/180130/60.jpg Time your eating Eat most of your daily carbohydrate calories an hour or two before running, to provide fuel for your run, and within two hours of finishing, to replenish your energy stores. Pick ones that are rich in fiber and have high water content, like spinach and grapefruit.

]]> 69627 5 76 Step http://img.howcast.com/system/thumbnails/180130/76.jpg Stay within your range If you’re trying to lose weight, don’t eat more calories than you are burning, or you’ll gain weight no matter how much you’re running.

]]> 69628 6 83 Tip Multiply your weight by 13 for the calories you need to maintain your current weight. You burn about 100 calories for every mile you run.

]]> 69629 7 91 Step http://img.howcast.com/system/thumbnails/180130/91.jpg Stay hydrated Drink water an hour or two before you run. If you’re planning to run for more than an hour, have a sports drink instead of water. It will help replace the electrolytes your body loses during a long run and the sodium will help you retain water.

]]> 69630 8 105 Tip To determine how much water you need to drink before a run, weigh yourself naked, get dressed and go for a hard run, and reweigh yourself in the buff. For every pound of weight you dropped in sweat, you need to take in 16 ounces of liquid.

]]> 69631 9 118 Step http://img.howcast.com/system/thumbnails/180130/118.jpg Don't carbo-load Forget the old advice about severely limiting your carbs several days before a long-distance race and then gorging on them right before it. Recent research advises eating normally until three days before the big race, then increasing to a 70-percent carb diet up to and including the morning of a long run.

]]> 69632 10 135 Fact Contrary to popular belief, runners have fewer knee problems and musculoskeletal pain in their later years than nonrunners, according to a study.

]]> 1435 54738 How To Train For a Marathon HowcastGuide 3147 Thu, 23 Oct 2008 06:04:08 -0700 11 ginalevy ]]> 170 http://media.howcast.com/system/videos/5/38/47/05/54738.flv sports, fitness, running, run, train, training, prepare, preparing, marathon, race Sports & Fitness Running General Running 0 http://img.howcast.com/system/thumbnails/54738/train__arathon_hd_1_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/54738-How-To-Train-For-a-Marathon 1435 180101 How To Run in Cold Weather HowcastGuide 1412 Sun, 17 May 2009 04:02:56 -0700 8 Dynamic ]]> 139 http://media.howcast.com/system/videos/5/01/01/18/180101.flv sports, fitness, running, weather, cold, winter, freezing, precautions, safety, comfortable Sports & Fitness Running General Running 1 http://img.howcast.com/system/thumbnails/180101/Dynamic_HT_Run_in_Cold_Weather_still2_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/180101-How-To-Run-in-Cold-Weather 1435 180117 How To Prevent Running Injuries HowcastGuide 2083 Tue, 19 May 2009 04:04:29 -0700 10 Dynamic ]]> 133 http://media.howcast.com/system/videos/0/17/01/18/180117.flv sports, fitness, running, preventing, injuries, pain, feet, legs, problems, caring Sports & Fitness Running General Running 0 http://img.howcast.com/system/thumbnails/180117/Dynamic_HT_Prevent_Running_Injuries_still1_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/180117-How-To-Prevent-Running-Injuries 1435 180122 How To Run in Hot Weather HowcastGuide 4076 Mon, 18 May 2009 04:05:15 -0700 22 TreehouseFlicks ]]> 162 http://media.howcast.com/system/videos/5/22/01/18/180122.flv sports, fitness, running, weather, hot, warm, sun, summer, heat, heatstroke Sports & Fitness Running General Running 1 http://img.howcast.com/system/thumbnails/180122/RunInHotWeather_xxlarge_maintained_aspect.png http://www.howcast.com/videos/180122-How-To-Run-in-Hot-Weather 1436 180133 How To Choose a Running Shoe HowcastGuide 1663 Tue, 19 May 2009 04:04:29 -0700 6 Rolling_Ball_Pictures 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http://media.howcast.com/system/videos/2/13/26/2613.flv arena, arenas, body, colors, DIY, Do It Yourself, Essential Skills, fan, fans, game, games, Instructional, Learn to, paint, painting, sports, team, team's, Tips, tutorial, yourself Sports & Fitness General Sports Sports Fans & Sports Arenas 3 http://img.howcast.com/system/thumbnails/2613/ppn_feller_paint_body_sd_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/2613-How-To-Paint-Your-Body-in-Your-Teams-Colors 1342 148714 How To Get Psyched HowcastGuide 5388 Thu, 19 Feb 2009 04:07:10 -0800 24 Milkhouse ]]> 179 http://media.howcast.com/system/videos/6/14/87/14/148714.flv sports, fitness, fans, arenas, attending, excited, energetic, crowd, support, teams Sports & Fitness General Sports Sports Fans & Sports Arenas 3 http://img.howcast.com/system/thumbnails/148714/get_psyched_hd_1_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/148714-How-To-Get-Psyched 1345 170034 How To Catch a Ball At Your Next Baseball Game HowcastGuide 6267 Tue, 14 Apr 2009 04:06:41 -0700 5 ContinentalDriftMedia ]]> 117 http://media.howcast.com/system/videos/4/34/00/17/170034.flv sports, baseball, ballgame, catching, fly, attending, base, stadium Sports & Fitness Baseball General Baseball 1 http://img.howcast.com/system/thumbnails/170034/catch_baseball_640x360_nobug_h264_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/170034-How-To-Catch-a-Ball-At-Your-Next-Baseball-Game 1350 2614 How To Fake a Knowledge Of Basketball HowcastGuide 2836 Thu, 20 Mar 2008 07:26:11 -0700 3 vinzfeller ]]> 163 http://media.howcast.com/system/videos/3/14/26/2614.flv announcer, basketball, DIY, Do It Yourself, Essential Skills, game, Instructional, Learn to, look, looking, pro, professional, sound, sounding, sports, sportscast, sportscaster, Tips, tutorial, watch, watching Sports & Fitness Basketball General Basketball 1 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to, yoga, pose, position, body, exercise, stretch, meditation, warrior, I, 1, Virabhadrasana Sports & Fitness Exercise Yoga 0 http://img.howcast.com/system/thumbnails/245/Mind.How_to_Do_the_Warrior_I_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/245-How-To-Do-the-Warrior-I-Pose 1379 50 How To Stretch Your Hip Area HowcastGuide 4859 Mon, 03 Dec 2007 16:56:11 -0800 9 chriscomfort ]]> 130 http://media.howcast.com/system/videos/1/50/50.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, stretch, exercise, muscle, joint, program, stretching, exercising, pain, hip, area, hips, running, run, jog, jogging Sports & Fitness Exercise Stretching 0 http://img.howcast.com/system/thumbnails/50/v1_02_07_008_stretch_your_hips_sd_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/50-How-To-Stretch-Your-Hip-Area 1379 62 How To Stretch Your Neck HowcastGuide 1077 Mon, 03 Dec 2007 16:57:11 -0800 3 chriscomfort ]]> 74 http://media.howcast.com/system/videos/6/62/62.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, stretch, exercise, muscle, joint, program, stretching, exercising, neck Sports & Fitness Exercise Stretching 1 http://img.howcast.com/system/thumbnails/62/v1_02_07_010_stretch_your_neck_sd_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/62-How-To-Stretch-Your-Neck 1379 63 How To Stretch Your Groin HowcastGuide 4788 Mon, 03 Dec 2007 16:57:13 -0800 5 chriscomfort ]]> 88 http://media.howcast.com/system/videos/0/63/63.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, stretch, exercise, muscle, joint, program, stretching, exercising, pain, groin Sports & Fitness Exercise Stretching 0 http://img.howcast.com/system/thumbnails/63/Health.How_to_Stretch_Your_Groin_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/63-How-To-Stretch-Your-Groin