Nutrition

In order to run/exercise comfortably and stay healthy, you need to eat at least 3 meals per day.  

If you typically skip breakfast, for instance, you should very seriously consider adding it to your morning routine.  If you already eat 3 meals per day, you should consider adding snacks in between meals such as granola bars, fruit, Clif bars, Power Bars, nuts, a half-sandwich, etc.  

  remember these tips:

• • Because you will be burning anywhere from 500-700 calories per day (in addition to the calories you burn in school), you will need to consume a large number of calories throughout the day.  That means that you might need a mid morning snack, as well as a snack immediately after school.  Granola bars, Power Bars, Clif Bars, trail mix, a peanut butter and banana sandwich, crackers, etc. would all suffice.

• • Carbohydrates are your FRIENDS:

    • • • • • • • Grain pasta

                • Steamed or boiled rice

                • Potatoes

                • Fruits

                • Starchy vegetables

                • Whole grain breads

• • Hydration is essential - you should be drinking at least 32oz of water per day (1 large bottle/Nalgene).  Carry a water bottle around with you at all times.

• • Your body needs sleep in order to recover from the day (both your muscles and your mind).  Most scientists agree that sleep is equally as important as eating to a person’s health.  Running demands that you call on energy that is reserved in your body and mind.  If you don’t rest properly, you won’t have any reserves.