Ryan Hall's Blog, page 133

Is Social Media Helping Or Hurting Your Running?

Whether it’s posting race selfies on Instagram or sharing training routes on Strava, runners are more connected than ever thanks to social media.

For the most part, social networks are a great way for runners to swap stories, get advice and cheer each other on. But runners should be careful about how they interpret those steady streams of images and updates, experts say.

“The information on social media flies fast and hard and people can get stung by it,” says Dr. Keith Kaufman, a clinical psychologist in Washington, D.C., who specializes in athletes.

Some runners might see what others have achieved and negatively judge their own ability, beating themselves up for not logging as many miles or running as fast. The constant sharing on social media can also create performance pressure, which runners might not even realize until race day.

“It adds a layer of worry that, ‘Oh no if I don’t reach the goal I talked about everyone is going to know,’” Kaufman says. “We want people to perform and train with a sense a freedom. When you know the world is watching, that changes things.”

RELATED:  Why Everyone Appears To Be A Better Runner On Social Media

Be prepared for negative people

Interacting on social media can open runners up to criticism—or downright mean comments—from others.

“When you put something out there, you are going to get a range of responses,” Kaufman says. “It’s important to be aware of that when you make yourself public.”

Runner Latoya Shauntay Snell, 32, knows firsthand how social media can be both helpful and hurtful. Several years ago, Snell was struggling with her weight when she noticed an online buddy had signed up for a half marathon. Even though she had never run before, Snell was determined to give it a try.

She began writing about her training in humorous posts on Facebook and Instagram. She drew so many fans that last year she launched Fat Chef Running, a blog that chronicles her running and life in general. Snell also regularly shares workout photos and videos with some 2,400 followers on Instagram.

“I have followers who have no interest in running, but find themselves through one of my posts where I openly talk about depression or the awkward stares that come to me while working out at a gym,” she says.

Most of the time she gets kind and encouraging notes from people, but she also receives a lot of nasty messages about her weight and body.

“Sticks and stones is probably the biggest lie that we were told as children because words hurt like hell when they pack the right punch,” she says.  “I had to learn how to turn my negatives into positives.”

Her long list of completed races is proof that critics haven’t stopped her. Since 2014, Snell has finished 78 running events and obstacle course races, including five marathons and one ultra.

Find the right balance

Despite its ugly side, social media can be a huge help to runners if they embrace a good attitude and healthy habits, experts say. To start, join groups with runners who have similar goals and abilities.

“Converse with those at your level—individuals of your age and who are at the same level—are best to interact with,” says Dr. Harris B. Stratyner, a clinical psychologist in New York City who has worked with professional and collegiate athletes.

And make your interactions about camaraderie, not competition.

Elena Smith, 38, of Orlando, Fla., says she posts to inspire others and sometimes needs a boost herself.

“Hearing about others getting their miles in is a motivating factor to keep me going on the harder days,” she says.

In addition to motivation, runners look to social media for comfort and reassurance.

“Seeing other runners’ posts and following their training ups and downs helps me understand what I go through as a runner is normal,” says Jill Chapman Spangler, 40, of Richmond, Mich.

RELATED: A Runner’s Guide To What Not To Do On Social Media

Know when to take a break

Experts say it’s also important for runners to be aware of how their social media exposure is making them feel. If your newsfeed is making you feel anxious or sad, cut back on your social media time or deactivate your accounts.

Snell says she follows a process for dealing with particularly awful emails, some of which she posts on her blog.

“Once I see the email, I will make a decision of whether I want to respond to it or not,” she says. “Unless it’s shared on a blog/social media, I delete it.”

Erin Leary, a 30-year-old runner from Norton, Mass., also sets limits to keep her mind in check. She knows  it’s time to pull back on social media when she starts to feel bad about not running as fast or far as others.

“It helps to adjust the notification settings and adjust highlights from certain groups,” she says. “I print out my training schedule and put it on the fridge to try and stay focused.”

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Supplements That Can Give Runners A (Legal) Boost

Ask any serious runner how nutrition factors into performance, and he or she will no doubt tell you that it’s just as important, if not more, as training for keeping the engine revving. But sometimes even the healthiest of diets can benefit from a little extra nutritional juice to deliver an active body what it needs to perform like a champ. These supplements may help give you an edge over the competition.

Nitrates

In recent years, nitrates have become a buzzword among supplement-savvy runners who are looking for a way to get across the finish line a little bit easier. Once consumed, these compounds (found naturally in beets) form nitric oxide in the body, which is a vasodilator that increases blood fl ow to muscle tissue—thereby allowing it to operate more efficiently during sweat sessions. To increase levels of nitrates in your system, you can add more beets to your diet, but a concentrated source providing about 300–400mg of nitrates will likely provide more of an ergogenic aid. Red pee, be damned!

When: Take 1 to 2 hours before a vigorous run and also daily to load nitrates in your system for a bigger impact.

2 Options: Beet It Sport Shot ($3) and HumanN SuperBeets ($40 for 30 servings)

RELATED: Does Beetroot Juice Increase Endurance?

EPA and DHA

Mega-healthy omega-3 fats found in fatty fi sh like salmon and sardines are good for your heart and brain, but modern research suggests athletes can benefit from them in other ways too. They improve muscle function and lessen training-induced muscle and joint pain by quelling inflammation. Folks at the Academy of Nutrition and Dietetics advise consuming at least 500 milligrams of these omega-3s a day, but data shows that most Americans are taking in only a minnow’s worth. So supplementation of 500–1,500mg of combined EPA and DHA, but no more than 3 grams a day, can help make up the gap. Emulsified products can provide superior absorption rates than capsules, and vegetarians can consume algae-derived supplements.

When: Consume once daily, preferably with a meal.

2 Options: Coromega Max Citrus Burst ($40 for 60 squeeze packets) and Nordic Naturals Algae Omega ($28 for 60 soft gels)

RELATED: Using Nutrition To Recover Better From Injury

BCAA

Branched-chain amino acids (BCAAs) refer to three kinds of nutrients that are found in proteins—leucine, isoleucine and valine—and they are particularly effective in limiting muscle breakdown and stimulating its repair and growth in response to training when compared to other amino acids. They can also be a source of energy during long, vigorous runs. You can get some BCAAs from beef, poultry and ricotta cheese. But in the throes of high-volume training, an extra boost could help your muscles stay happy. BCAAs come in both capsules and powders.

When: Take shortly after exercise, such as running and weight training, when the body has incurred muscle damage. An extra dose can also be useful before workouts.

2 Options: Base Performance Amino ($50 for 26 servings) and Gu Roctane BCAA Tablets ($12 for 60 capsules)

Green Powders

Essentially, the greener you eat, the healthier you are. So think of green powders as a convenient way to upgrade an already well-balanced eating plan. These powders typically contain an arsenal of greens, such as broccoli, barley grass and spirulina, that are brimming with an assortment of cell-protecting antioxidants that runners need to sustain training and recovery. Many also contain bonuses including antioxidant-laden fruits, probiotics and fiber blends. So think of it as a nutritional insurance plan.

When: Mix one scoop daily into water or a smoothie.

2 Options: Amazing Grass Green Superfood Berry ($30 for 30 servings) and Healthy Skoop Daily Greens Blend ($37.50 for 30 servings)

RELATED: The Truth About Protein Powders

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In Defense Of Slow Runners…

Illustration: Christoph Hitz

It’s an interesting time in the running community. We get closer to breaking a 2-hour marathon, a superhuman feat if there ever was one. At the same time, we’ve never been slower—a recent study by RunRepeat.com shows that average finishing times across all race distances have dropped significantly since the 1990s.

But does that make the back of the pack any less superhuman than the ones breaking the tape?

Some runners think so. After the RunRepeat study, there was quite a bit of disdain directed toward the slower runners for sandbagging what used to be a speedy sport. Slow runners are used to catching this kind of grief—they’re dropped at group runs and mocked on social media. The fast ones blame the slowpokes for ruining the integrity of the sport—it is a race, after all. Why not, you know, actually race?

RELATED: There’s No Shame In Crossing The Finish Line Last

After my first 5K, I excitedly texted my friend, Carlos, with news of my accomplishment. He got me into the sport, so I thought he’d be excited to hear I crossed the finish line of a race. When my phone buzzed, I looked down to read his reply: “45 MINUTES?!? What did you do, SKIP?” (In case it isn’t already clear, Carlos is one of the fast ones.)

I eventually got faster, but I never became fast. I’m an average runner. I’ll never win a marathon, and I’ll certainly never come close to completing one in 2 hours, but that doesn’t mean I’m not racing. I am— just against myself. And trust me: When I cross that finish line, I feel superhuman.

And that’s the thing we forget when we ask slow runners why they don’t “actually race.” They do. Their competition is the clock, that runner just ahead of them, the weather, that son-of-a-gun hill, the fear, the haters or the voice that says, you can’t.

We can, and we do. To think all of the athletes on the course should be running for the exact same reason is to ignore some of the most important motivations to run.

RELATED: Frustrations From A Back Of The Pack Runner

So let’s all relax and quit picking on the plodders. At the end of the day, we’re all runners, regardless of mile splits or PRs. If you ask me, the coolest thing about our sport is not the 2-hour marathon. It’s the fact that 3 hours later, there are still winners crossing the finish line.

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Runners Vs. Cyclists: Who Has It Better?

I am a runner, among other things. I spend a decent amount of time on the Cape Cod rail trail, where I see a lot of cyclists, and other runners. While I run, I thought it would be fun to compare the two sports. Full disclosure, I do own a mountain bike that I like to ride from time to time, even if I consider myself a runner first.

Let’s keep score… Who has it better, and who has it worse?

Speed

I envy the speed with which cyclists whiz down the trail. It takes the elite male marathoner approximately two hours to run 26.2 miles. Meanwhile it takes Tour de France athletes 30 days to ride 2,000 miles (roughly half the distance to the sun).

Advantage: Cyclists

Attire

Cyclists typically rock spandex, while there is no set attire other than wicking stuff for runners. As someone who color coordinates their race day outfit, down to the shoes, I’m not going to make fun of the brightly-colored spandex bike attire. I think a lot of them look pretty cool.

Advantage: Cyclists

Injuries

We get planter fasciitis, runners knee, shin splints or toenail loss. They get broken collarbones, wrists and other bones or road rash. The risk cyclists take is real.

Advantage: Runners

Waving

Runners wave to each other. Or at the very least we nod to one another. Cyclist hurtle along at 30 miles an hour trying not to crash. They need to concentrate.

Advantage: Runners

Hydration

Cyclist have nifty beverage holders on their bikes. They can even drink while riding more elegantly than a runner can hydrate on-the-go. We either carry bottles in our hands or have this silly belt that you clip bottles onto.

Advantage: Cyclists

Accessories

Cyclists have helmets and aero bars—and tons of other equipment we can’t even begin to name. We have hats, watches and compression sleeves. I’m calling this one a draw. I really like compression sleeves.

Advantage: Runners

Motor Vehicle Hatred

Drivers consider runners a nuisance. Drivers hate cyclists with a passion. I mean they hate them. More road rage is directed at cyclists. This is absolutely ridiculous because cyclists and runners both deserve a piece of the road too.

Advantage: Runners

Total tally—Cyclists: 3; Runners: 4!

I’m only skimming the surface here because there is much more to both sports. Some day I would like to be a triathlete. I envy cyclists—I really do. But right now, my thing is running, and I love to poke a little fun at cyclists from time to time. But one thing that I’ve learned, never tell a cyclist that “the bike does half the work.” If you do, they will hate you as much as drivers hate them.

RELATED: What Triathlete Miranda Carfrae Can’t Run Without

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Photos From Rock ‘n’ Roll Virginia Beach Half Marathon

Thousands of runners hit the Virginia Beach oceanfront on Labor Day weekend for the 17th annual Rock ‘n’ Roll Virginia Beach Half Marathon. Jeffrey Eggleston, 32,  from Boulder, Colo., broke the tape in 1 hour, 5 minutes and 55 seconds during the Rock ‘n’ Roll Virginia Beach Half Marathon. Mao Ichiyama, 20, of Japan finished first place in the women’s division in a personal best of 1:13:50. After the race, thousands of runners and spectators were treated to a concert on the beach featuring Sister Hazel. The event is held in conjunction with the American Music Festival, which has provided participants and their families with even more chances to listen to live music while soaking in the sun and playing in the surf.

Photos: Bruce Buckley

 

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Sun And Surf In Store For The 17th Rock ‘n’ Roll Virginia Beach Half Marathon

Thanks to the oft-repeated travel slogan, “Virginia is for Lovers”, most people associate the Old Dominion State with romantic getaways to rustic mountains. But this weekend, that famous nickname can change to “Virginia is for Runners” as thousands of participants toe the line at the annual Rock ‘n’ Roll Virginia Beach Half Marathon, 5K, and Mile in the Sand.

This year’s event will mark the 17th anniversary of one of the most scenic races on the East Coast. The festivities kick off on Friday at the opening of the Health and Fitness Expo at the Virginia Beach Convention Center. The first race of the weekend takes place on Saturday morning at 7am with the 5K that starts on 21st Street & Atlantic Ave and ends along the Virginia Beach boardwalk.

At 8:30 a.m., the starting gun will sound for the day’s next race: the “Mile in the Sand” where participants will literally run on the beach, and finishers will receive a dashing medal, complimentary beer and scenic ocean views.

The weekend’s main event, the half marathon, takes place that next day. The 13.1-mile course.

“The biggest course changes for the weekend are the fact that we moved the 5K and half marathon to their own separate days,” says course director Ted Metellus, who noted that this new schedule will allow for more participants to run more races and earn more medals. “The start lines for both distances, the 5K and half marathon have also changed.” Metellus says. “These changes allow for better views faster running. You get some boardwalk and you some roads. You also get views of the city’s iconic Neptune statue. Runners can expect a flat, fast, and fun weekend of races,” he notes. Metellus advises runners to stay hydrated because it’s expected to be warm this weekend.

Those who will be first testing out the new start line for the half marathon will be a host of super-fast elite runners. Sporting the vaunted bib #1 will be Jeffery Eggleston. The 32-year-old has notched numerous Rock ‘n’ Roll victories in his impressive career, including Las Vegas, Los Angeles, and Phoenix. Eggleston, who trains in Boulder, Colorado, has clocked a personal best of one hour, two minutes, and 41 seconds for the half marathon. He has represented the United States at the World Championships three times. Someone who could possibly unseat Eggleston at the podium is Will Christian, a local ace. The Norfolk, Virginia resident boasts a 1:05:10 persona best for the 13.1-mile distance and recently returned from a long deployment with the U.S. Navy. Evan Gates of Durham, North Carolina, is the third-seeded runner in the half marathon. Gates set his personal best at the Shamrock Half Marathon (1:06:12).

The women’s half marathon should be equally exciting. Mao Ichiyama of Japan is the clear front-runner. The 20-year-old lives and trains in Boulder, Colorado has a blazing 1:14:01 personal best for the half. Her rivals on Sunday include Alyssa Poremba of Chicago (1:17:59 personal best) and Nicole Aish of Gunnison, Colorado. Aish has a faster personal best than Ichiyama (1:12:30), but it was set nine years ago in Houston.

The weekend fun in Virginia Beach doesn’t end at the finish line, however. “We have the most iconic finish lines in the series,” says event manager Madora Mak. “What better way to finish than to see the ocean waves? Runners here can celebrate by partying on the beach and dipping their toes in water.” There is plenty of music in store this weekend, too, thanks to the partnership with the American Musical Festival that is happening in tandem with the race. “Runners have music all three days,” says Mak. “They can rock out all weekend long.” Mak also says thanks to the 5K happening on Saturday this year, runners can chase extra finisher medals. “We have so many different opportunities to run for extra bling,” she says. “I call it medal mayhem.”

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9 Things Runners Shouldn’t Apologize For

We runners are unique in our habits and patterns. At times, we may feel self-conscious about the very things that make us true runners. Below are nine things that you — the runner — definitely do not need to apologize for.

Spending money on races and gear.

Everyone has their priorities. Some people like to spend money on fine wine or delicious food. Others prefer putting their dollars towards running. To each his own.

Going to bed early.

We’ve all been there. You are out with a group of friends on a Friday night. Just when someone is about to order another round, you quietly announce that you need to get home because you have a long run in the morning. Sure your friends will chide you and call you “no fun” or “annoyingly healthy.” Screw them. An early morning long run sure beats a hangover.

Talking about running.

It’s true that we runners love to discuss all things running. The problem is that this can quickly bore your non-running friends. While you don’t have to discuss running ad nauseam, there is nothing wrong with sharing a bit about your training. After all, how is this different than someone sharing about their kids or their game of golf?

Putting race stickers on our cars.

We runners have been criticized for putting stickers on our cars that show how far we’ve run in a race. We’re called braggarts. No need to succumb to the naysayers. You trained hard and conquered the distance. Display it proudly!

Farting.

The expulsion of air while running is inevitable. Gas comes out so abruptly and frequently while running because it can speed up the digestion process. Combine that with the pounding of your feet, and you get the fart frequency. It’s nearly impossible to hold those babies in while running, so don’t apologize for your thunderous emissions—own them.

Stuffing our faces.

When we run, we burn about 100 calories per mile. That means we’ve got some replenishing to do. Runners are a hungry bunch, and we can consume large quantities at times. Don’t apologize for stuffing your face. Just politely ask someone to pass the cake.

Snot rockets/spitting.

When you’re running, your nose warms and moistens the air you breathe before it reaches your lungs. This produces mucus in your nose and throat. All of this excess phlegm has to go somewhere, and that’s where snot rockets and spitting come in. Like farting, getting the mucus out of our bodies is just a side effect of this sport.

Running while on vacation.

Some people believe that vacations are all about lying around and consuming as many drinks and plates of nachos as possible. They will balk when you say you are going for a run because it does not fit into their idea of what one should do on vacation. What they don’t understand is that running enhances your vacation experience because you love to run in new locations. Run first thing in the morning. Then you have the rest of day to over-indulge without quite as much of the guilt.

Going commando.

Many runners don’t wear underwear. Some do it to avoid panty lines, while others prefer to let their skin breathe. Running shorts come with built-in liners, so wearing underwear can seem redundant. Plus, not wearing undies cuts down on laundry. No need to be sorry for that!

Related: 6 Life Lessons You Can Learn From Running

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What Mirinda Carfrae Can’t Run Without

Though she makes her bones as a triathlete, Mirinda Carfrae is known as one of the best runners in the sport. She gives us a peek inside her closet and mind for the things she can’t run without.

A great pair of shoes. My go-to favorites are the New Balance Vazee Pace and the Hanzo. Great fit, awesome colors.
A plan. Unless I’m running for the pure joy of it, which I also do sometimes. I set goals early and everything I do is centered around these goals for the middle of the season leading into IRONMAN World Championships in Kona. Regardless of your goals, I urge you to have them and use them to  help guide you for your racing or fitness goals. Training is the journey and racing is the gauge. Give yourself milestones and fun rewards!
Focus and intention. I pride myself with always having focus and a set intention for every day I run out the door. This could mean working on cadence or rhythm with some efforts or focusing on the little details. Imagining that my competition is also doing the extra work always inspires.
My Polar watch. The Polar M430 keeps me honest at all times. Very easy to read and fully customizable. I personally love how it sits on my wrist.
A good recovery snack. I love knowing there is chocolate milk when I finish, especially after my the longer runs. Recovery is my secret weapon and I always can count on a tasty and cold chocolate milk to get the right mix of protein and carbs for recovery.
Sun protection is vital. My Oakley Radar Prizm sunnies or my TYR visor are absolute must-haves for when I’m going out on longer runs. They sit ready at the front door ready at all times.
Fuel (for the body and brain). I don’t head out with my chocolate peanut butter GU and of course my favorite playlist. My favorite playlist including the Foo Fighters, Selena Gomez, Adele and Rihanna.

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11 Spooktacular Halloween Races To Run In 2017

Photo: Photorun.net

According to a Running USA survey, Halloween is now the second most popular running holiday, trailing only Thanksgiving. Participation grew 60 percent since 2011, with over 700,000 runners finishing a Halloween race in 2015.

Here’s a rundown of some fantastic Halloween races. Start planning your race day outfit, because costumes are definitely encouraged.

RELATED: Top 10 Most Magical Disney Running Costumes

Halloween Half Marathon Series

October 21, Petersburg, VA; Oct. 28, Miami, FL; Oct. 29, Atlanta, GA and Fayettesville, NC

halloweenhalfmarathon.com

This race series began in Miami, but has since spread to other cities in the south. Every year they change the design of their intricate and festive Halloween medals. If the half is too much, you can always run the Freaky 4-miler.

United Airlines Rock ‘n’ Roll Los Angeles

October 29, Los Angles, CA

rocknroll.com

This year, Rock ‘n’ Roll’s Halloween weekend race is teaming up with Stan Lee’s L.A. Comic Con. If runners attend Comic Con on Friday or Saturday and complete either the 5K or half marathon on Sunday, they will earn a Super Hero Challenge medal. Obviously, you should race dressed as your favorite super hero.

Monster Dash

October 21, Chicago, IL

monsterrunseries.com

Participants have the option of running a half marathon, 10K, 5K or Mount Doom Challenge—10K, 5K, and a 1-miler all in one morning. All runners get a performance jacket and a medal, as well as a chance to take to the streets of Chicago in your best costume.

Halloween Half Marathon

October 21, Morristown, NJ

superheroracing.com

Have a little fun at this scenic fall race that features candy at every water stop and jack-o-lantern medals. There are great prizes for the overall winners, but don’t forget about dressing up. Awards are also given to the best costumes.

The Great Pumpkin Haul

October 28, Denver, CO

thegreatpumpkinhaul.com

This two-mile race has a catch—you’ll have to cover the entire distance holding a pumpkin. If that sounds like a lot of work to do by yourself, runners can register as part of a two or four person team. Kids under 5 can even race with a mini pumpkin.

Brew Haha Halloween 5K

October 28, Fishers, Indiana

131events.com

This Halloween race begins and ends at Four Day Ray Brewing. Runners can choose between a tank, short sleeve and long sleeve participant shirt when they register. There is also a costume contest, of course. But the biggest draw is the medal, which is a cooper beer mug. You’ll need it because the first two post-race beers are free.

Zombie Mud Run

October 14, Reading PA; October 28, East Windsor, NJ

thezombiemudrun.com

Mud runs are tough enough without worrying about being chased by the undead. But it makes it a lot more fun. Runners wear a belt with three flags, which zombies will try to steal throughout the course. If participants finish with at least one flag, they “survived.” But if not, then they turn into one of the zombies.

The Hallowrock

October 28, Las Vegas NV

jusrun.com

This race offers runners a course filled with scenic views. They can stare off into the mountains on the way out and enjoy a downhill finish towards the Strip on the return. Participants choose between the 10K, 5K and one mile races. After the race, stick around the PKWY Tavern, where the course begins and ends, for a celebration beer.

Midnight Monster Dash

October 28, Steven Point, WI

active.com

This Halloween 5K is quite spookier because of a midnight start time. Despite the late hour, the flat course brings in speedy runners, as well as those looking to win the costume contest. Before the 5K, there is a one-miler kid’s dash, as well as pumpkin and face painting.

Halloween Terrifying 10

October 29, Dana Point, CA

renegaderaceseries.com

This race has a distance for every runner and activities for the entire family. Choose between the 10-miler, 10K or 5K. Meanwhile kids can run the half mile super hero race after they play in the pumpkin patch. Watch out for goblins and ghosts along the course.

Halloween Games

October 28, Austin, TX

eventbrite.com

This Halloween event is about more than just races. After the 5K and 10K, head to the after party, where there will be a flag football tournament and Pugil Stick fights. Refuel from all that activity with a free barbecue lunch.

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How Eating Certain Foods Can Reduce Inflammation

WHAT ARE ANTI-INFLAMMATORY FOODS? This has been a hot topic for several years, and with good reason. Research shows a wide range of healthy foods can have anti-inflammatory effects. Some of the big ones include walnuts, fatty fish, flax seeds, strawberries and teas. Herbs—such as ginger, turmeric, rosemary, thyme and oregano—have also shown to decrease inflammation, swelling and pain.

WHAT’S BEHIND THIS SCRUMPTIOUS SCIENCE? The mechanisms by which foods decrease inflammation (which can be from an injury or chronic) are varied—and more connections are emerging as the science evolves. Brightly colored plant foods are high in phytonutrients (substances plants produce to protect themselves from ultraviolet light and other environmental damage) and they also decrease the cytokine tumor necrosis factor alpha (TNF-Alpha) and C-reactive protein (CPR), which trigger inflammation. Some foods also help fi ht off bacteria and microbial attacks, which may serve to help our bodies decrease inflammation.

RELATED: 4 Foods That Help Fight Post-Run Inflammation

HOW OFTEN SHOULD I EAT THESE MAGIC FOODS? The simple answer is as often as possible! Without making yourself crazy, or creating a spreadsheet (you know who you are), buy, cook and enjoy fatty fi sh at least twice a week. Make sure to play with your colors and eat 5–9 servings of produce daily. Drink teas and cook with lots of herbs. This will maximize your recovery and longevity as an athlete and could help prevent many of the inflammation-linked diseases prevalent in our country today.

Eat the rainbow…

Reds: cherries, strawberries

Oranges: pumpkins, sweet potatoes

Greens: kale, spinach, broccoli

Purples: red grapes, wine

RELATED: Tackling Inflammation The Natural Way

Try This Recipe

Turmeric Ginger Tonic

More and more athletes are turning to turmeric and ginger for their anti-inflammatory powers. That makes this elixir a great way to simultaneously rehydrate and tame the flame. Freeze some fresh turmeric root, so it is easier to grate into a hot herbal tea. You can turn this into a warm drink for the cooler months by heating it on the stove until hot to the touch, or it’s a refreshing drink when mixed with club soda and served over ice. Serves 4

3- to 4-inch piece fresh turmeric, thinly sliced
2-inch piece fresh ginger, thinly sliced
2 tablespoons honey
Pinch of salt
Juice of ½ orange (or sub lime or lemon juice)

Place 4 cups water, turmeric, ginger, honey and a pinch of salt in a medium saucepan. Bring to a boil, reduce heat to low and simmer for 5 minutes. Remove from heat and let stand until cooled to room temperature. Stir in orange juice and strain mixture into a glass jar. Chill until ready to serve, for up to 1 week. To serve, place ice in a glass and pour in turmeric drink. For a smoothie: Blend 1 cup tonic with 1 cup chopped mango, 1 small chopped carrot, 1/3 cup plain or vanilla protein powder and 1 small chopped frozen banana.

Republished with permission of VeloPress from Rocket Fuel: Power-Packed Food for Sports and Adventure by Matt Kadey, RD. See more recipes at www.rocketfuelfoods.net.

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