What Every Runner Should Know Tip #5: What to do after the race

Just as important as preparing before the big race, it is equally important to give your body the attention it needs after the race. Follow these tips to prevent injury and ensure your body properly heals.

Rehydrate

Most races have hydrations stations set up along the route with water and Gatorade (check out the Illinois Marathon course map to see where the hydration stations are). Take advantage of these, especially towards the end of the race. Your body has been under stress for several hours and even though you might not feel it, you've lost a LOT of fluids during that time.

Refuel

Many races also have energy gels or food at a few of the hydration stations as well. However, it's a good idea to pack a post-race snack or meal for yourself in case the lines are long or you need something before you get to one of those stations. You want to be able to replenish and repair your body's muscles and energy stores as fast as possible post-race, so having food nearby that you know sits well and makes you feel better is a good idea. Leave and apple or granola bar in your car or have a family member of friend meet you at the finish line with a bagel and peanut butter.

Don't stop moving

Try to walk around and do some gentle stretching after your race to prevent your legs form seizing up and getting stiff. It would also be a good idea to do a gentle yoga DVD once you get home and get another good stretch in before bed that night.

Stay cool (or warm)

People run races in all kinds of weather; rain, wind and extreme heat (or cold!) doesn't stop the race! Make sure to check the weather and dress appropriately. Wearing a couple layers is generally a good idea so you can shed them as needed. Moisture-wicking clothing will prevent your clothes from retaining sweat and keep your body temperature regulated. It's also wise to bring a dry change of clothes, including socks, so that you can change after the race.

Take time to recover

The length of time that individuals need to recover after a race depends on the length of the race and their individual fitness level. Don't rush into training hard until your body feels like it's ready to do so (and make sure you are REALLY listening to it!). Eat, sleep and let things get back to normal before attempting your next marvelous feat!

To all those running a portion of the Illinois Marathon tonight or tomorrow, we hope you all stay safe and pass the finish line with flying colors! We are so proud of all our members and what you have accomplished!

**Today is the LAST day to post a comment for your chance to win this week's giveaway: A FREE nutrition consultation with Mettler Center nutritionist, Melissa Smith!**

What Every Runner Should Know Tip #4: How to prepare for race day

Pre-race nerves can often get the best of runners, especially those who are running their first race. Take these steps to prepare yourself for the big day and eliminate the stress so you can enjoy yourself and all you have worked for!

Pick up your race kit

Some races will have you pick up your packet on the day of the race, but it is always a good idea to do it beforehand so you have one less thing to do that morning. For the Illinois Marathon this weekend, all participants must pick up their packets during the Health and Fitness Expo at the Activities and Recreation Center (ARC). The expo is Thursday, April 28, 5 pm - 9 pm, and Friday, April 29, from 10 am - 9 pm.

If you don't think you will be able to make it to the expo, you can have someone else pick up your packet for you. They will just need some form of photo identification (their own, not yours!) to do this.

Familiarize yourself with the course

Races often have websites with course maps available to participants can view the route ahead of time. If you live in the area and have the opportunity, try to run - or at least drive - the route before race day so you can scope it out. If you don't live in the area, try to familiarize yourself with a few landmarks along the course, which can help you form and follow your race strategy. For the Illinois Marathon, maps are available for all the routes on the Course Info page.

Don't try anything new on race day (or the night before)

This is key to running a successful race. The night before the race is not the time to start experimenting with a new exotic seafood dish (unless you eat them regularly and know they work for you!). Get plenty of sleep and eat a breakfast that you know will keep you energized and won't upset your stomach while you are running.

Don't worry about other runners taking off ahead of you

Go at your own pace. The last thing you want to do is set off way too fast at a pace you cannot sustain. One way to prevent this is by practicing your racing pace during your training. Many runners use a Garmin or other watch/heart rate monitor to make sure they are on pace.

Start in the right starting corral

This is proper racing etiquette and it's in your best interest. Elite runners start at the very front and corrals are usually well-signed to indicate the approximate finish times of the runners in each group. For example, if your goal was to finish a marathon in 4 hours, you'd want to start in the corral with runners that have a similar goal time. This prevents you from getting plowed over by the faster racers, and also helps you avoid the hassle of overtaking slower runners.

Set many goals - not just a time goal

Focusing only on time can be demotivating, so set other goals too. For example if you're a new runner, you goal might be to finish the race or to maintain a 5:1 minute run:walk ratio for the whole race. It might be to keep up with a specific person or to think only positive thoughts. You could also think of a person you are going to dedicate one mile of your race to, which will help you run your best in honor of that person.

Calm down and ENJOY YOURSELF

Everyone gets pre-race jitters and to an extent, they are a good thing. Do what you need to plan ahead, such as packing the car, figuring out parking, etc. This will help reduce stress as much as possible. Don't take the race too seriously and try to enjoy the race atmosphere!

If you have run a race before, what is your advice for preparing for the big day? Do you have certain pre-race rituals that you always follow?

**Don't forget to post a comment on today's post for your chance to win this week's giveaway: A FREE nutrition consultation with Mettler Center nutritionist Melissa Smith!**

What Every Runner Should Know Tip #3: Find a running buddy

For some, running is a solitary endeavour. They like to have the time to themselves to reflect and gather their thoughts. Most people, though, can benefit from having a running partner.

Having a running buddy will help give you the extra motivation you need to get up and hit the pavement when you would much rather just sit on the couch and catch up on your favorite TV show. Over the course of a 2 years, participants in a University of Pennsylvania study who exercised with a partner were more likely to stick with it and lost more weight than those who worked out alone.

You will be less likely to quit if you know there is someone counting on you. You will treat it more like an appointment rather than the first thing to fall off your to-do list when things get busy.

When choosing your running buddy, try to find someone who is at a similar fitness level. If you are just starting out, you don't want to partner up with someone who has run 14 marathons, and vice versa. Choosing someone slightly more experienced may help provide you with a boost of motivation to improve, though; just be careful to realize your limitations and don't become too competitive right away.

Another alternative is to run with your dog if they have the stamina to last for a good run. They will appreciate a good run outside, especially if they have been inside all day long - just like we do!

Do you prefer to run by yourself? Or do you find it more motivating to run with a friend?

**Don't forget to post a comment on today's post for your chance to win this week's giveaway: A FREE nutrition consultation with Mettler Center nutritionist Melissa Smith!**

What Every Runner Should Know Tip #2: Get the right pair of shoes

There are thousands of different running shoes out there and picking the right shoe can be extremely difficult. Many people often choose a shoe based on how it looks or if it is on sale, but it is critical for runners to find a shoe that fits properly to prevent injury. A little investment in time and effort for finding the best running show will help keep you comfortable and injury-free.

1. Visit a running specialty store, such as Body n Sole in Champaign. The salesperson will start by asking you some questions about what type of running you do, how often you run, etc. to help determine which shoe is going to be best for you. An don't forget, as a Mettler Center member, you get 10% off your purchase from Body n Sole!
2. Make sure the salesperson looks at the shape and arch to figure out what type of foot you have. Determining your foot type is key to make sure you get the right running shoes.The salesperson will also measure your foot; your running shoes should be 1/2 to a full size larger than your regular shoe size because your feet will swell when you run and you need plenty of room in the front. If your toes are crammed in the front of the shoe, you could develop bruised or black toenails.
3. Have the salesperson do a running analysis for you. Body n Sole has a treadmill in the store that they let customers run on to determine your running style. They'll observe whether you're overpronating (your foot rolls inward) or supinating (your foot rolls outward) when you're foot strikes the ground.
4. Give the salesperson information that will help them withtheir running shoe recommendations. Run in the running shoes while in the store(make sure you are dressed to run when you're shopping). Simply trying on the shoes and walking a few steps will not be a true measure of if they are good for running. Run in each pair of shoes to test for fit, function and comfort before making your final decision.
5. Test your running shoes by running in them for a week. if you quickly develop blisters or foot pain, they may not be the right shoes for you. Many specialty running stores have liberal exchange policies and allow you to return running shoes even if you've been running in them for a week or more. Take them back and exchange them for another recommended pair of shoes.
6. Make sure to replace your shoes every 300-400 miles. While it may seem like it will be expensive to do this, a good pair of running shoes is key to preventing foot injury, which will end up saving you money in the long run. Also, keep an eye out for sales on shoes and stock up when your favorite shoes are at a discounted price.

Other Tips on Finding Running Shoes

• If you're already a runner, bring your current running shoes with you to the store. The salesperson can look at the wear on the bottom of your running shoes to get some more insight into your running style
• Make sure the salesperson measures your foot while you are standing up
• If you use orthotics or custom-fit insoles, bring them with you to try on your running shoes. You need running shoes that are roomy enough to accommodate your running insoles
• Don't pick running shoes based on the colors or style. Just because they look good doesn't mean they'll be the best running shoes for you!

**Don't forget to post a comment on today's post for your chance to win this week's giveaway: A FREE nutrition consultation with Mettler Center nutritionist Melissa Smith!**

What Every Runner Should Know Tip #1: Properly fuel your body

With the annual Christie Clinic Illinois Marathon this coming Saturday, April 30, it seemed appropriate to make this week's theme tips that every runner should know. Whether you are new to running, have been running for years or are thinking about starting, these tips are important for every runner to be aware of.

Please share your experiences with running by posting comments on The Mett. This week, we will be giving away a FREE Nutrition Consultation with Mettler Center certified nutritionist Melissa Smith. This is a GREAT giveaway, so make sure to post a comment this week to enter for your chance to win!

Don't forget to sign up to volunteer at the Mettler Center water station at Mile 21. Volunteers are needed to man the station from 8:15 am - 1:30 pm. To volunteer, please join our group by clicking here. Select 'Mettler" from the drop down menu and enter the password "wholelife11." Even if you are running the 10K or Half Marathon earlier in the morning, we would love for you to still stop by and volunteer later!

To those running the 5K on Friday or any of the events on Saturday, best of luck! We know you have all worked very hard to train for this event and are proud of all our members!

What Every Runner Should Know Tip #1: Properly fuel your body

Whether you are running one mile or a half marathon, it is important to give your body the right balance of nutrients before and after you run for optimal results. See our suggestions below for some of the best foods to help runners achieve a healthy diet.

Whole Grains

Why They're Good for Runners: Runners need plenty of carbohydrates to fuel their workouts (see our post from last week on carbohydrates). Bread and pasta are the obvious choices, but let's face it - not all breads and pastas are created equal. It is important for runners to consume the right carbohydrates, specifically whole grains, because they contain more nutrients and fiber than their white counterparts.

How to Add Them to Your Diet: Stock up on whole-grain breads, pastas, crackers and cereal.Limit your intake of white bread and baked products that contain white flour.

Eggs

Why They're Good for Runners: One egg will fulfill about 10% of your daily protein needs and the amino acids in eggs help with muscle repair and recovery. You will also get about 30% of your recommended vitamin K, which is a crucial vitamin for bone health.

How to Add Them to Your Diet: Whether you like them boiled, scrambled or poached, eggs are very versatile and can be eaten at any time of the day. Mix up your dinner routine and whip up a healthy omelet or frittata, such as this Spinach Mushroom Frittata, for dinner.

Beans

Why They're Good for Runners: Beans are one of the best, most cost-effective sources of protein and iron for runners. There are many different varieties of beans, including pinto, kidney and garbanzo, so try all of them and see which ones you like the best.

How to Add Them to Your Diet: Beans are a great addition to soups, stews and casseroles. Rice and beans makes an easy meal that contains both carbohydrates and protein.

Salmon

Why It's Good for Runners: Salmon is not only an excellent protein source, but it's also one of the best food sources of omega-3 fats, which are essential for brain development and function. Omega-3s also assist in the prevention of heart disease and high blood pressure. Salmon has protein, vitamins A, B and D and a variety of minerals vital to a balanced, healthy diet.

How to Add It to Your Diet: Salmon is a very versatile fish, so try adding different herbs to it and bake, grill or poach it. These Grilled Rosemary-Salmon skewers make for a great summer meal. Canned salmon is also good for you and can be used in salads, sandwiches and chowders.

Sweet Potatoes

Why They're Good for Runners: Sweet potatoes contain good carbohydrates and are an excellent source of vitamin A, a powerful antioxidant. They also contain a healthy dose of vitamin C, potassium and iron.

How to Add Them to Your Diet: Most people think of traditional sweet potato casserole as the primary way to cook this vegetable, but they are just as tasty without adding a lot of fattening ingredients. Cook them in the microwave and add a little butter and cinnamon for a quick side dish. You can also slice them up and bake them in the oven for a healthier version of sweet potato fries.

Bananas

Why They're Good for Runners: A good source of carbohydrates, bananas also contain potassium, which runners lose through sweating. They also help regulate muscle contraction and prevent cramping. Bananas are considered a "safe" pre-run food for most because they are unlikely to create gastrointestinal issues.

How to Add Them to Your Diet: Bananas are a convenient on-the-go snack or can be a great addition to any meal. Add them to your morning cereal or make use up ripe bananas by making some whole grain banana bread.

Yogurt

Why It's Good for Runners: Low-fat yogurt is a great source of protein and carbohydrates. It also contains calcium, a very important nutrient for runners to help prevent stress fractures and bone injury.

How to Add It to Your Diet: Eat a container of low fat yogurt with some almonds as a morning or afternoon snack. You can also use it to make tasty smoothies, like this Peachy Yogurt Cooler, with your favorite fresh or frozen fruit.

What are some of your favorite pre-run or post-run foods? Post a comment and share your tips with us!

**Don't forget to post a comment on today's post for your chance to win this week's giveaway: A FREE nutrition consultation with Mettler Center nutritionist Melissa Smith!**

Common Nutrition Myth #5: Avoid carbohydrates to lose weight

The key message that many low-carb diets convey is that carbohydrates promote insulin production, which in turn results in weight gain. Therefore, by reducing carbohydrate intake, you can lose weight. Unfortunately, this is just another nutrition myth.

Many low carb diets do not provide sufficient carbohydrates to your body for daily maintenance. Therefore, your body will begin to burn stored carbohydrates (glycogen) for energy. When your body starts burning glycogen, water is released. The drastic initial drop of weight at the beginning of a low-carb diet is mostly the water that you lose as a result of burning glycogen.

The fact is that when eaten in moderation (like anything), carbohydrates are not bad for you. Carbohydrates can be tricky because they are a fixture in both nutrient rich and low nutrient foods. The more nutritious carbs include:

• Whole grain pasta and bread (try our homemade whole wheat bread recipe)
• Oats
• Beans

They are a better choice because they are more satisfying, which prevents overeating. The less nutritious carbs include:

• Processed foods
• White pasta and bread
• Donuts and candy

They are considered "empty calories" because, while they taste good, provide and excess of calories without satisfying your hunger. Without carbohydrates, our bodies would be deprived of essential nutrients, so make sure to make 45 - 65% of your daily calories from carbohydrates.

**Today is the LAST DAY to post a comment on for your chance to win this week's giveaway: A Mettler Center lunchbox, water bottle, coffee mug and recipe book! Check into The Mett next week for more great posts and prizes!**

Common Nutrition Myth #4: Organic food is better than conventional food.

There is still a great deal of debate as to whether organic foods are better than conventional. Research has yet to prove that these foods are actually more healthy for us to consume. Foods labeled "100% organic" are free of hormones, pesticides and other chemical agents. However, the catch is that they are more susceptible to naturally occurring toxins. Not to mention, organic foods are often more expensive and can be harder to find.

The Environmental Working Group, a nonprofit organization in Washington D.C., has comprised a list of the "Dirty Dozen," 12 fruits and vegetables that are best eaten organic. If you are going organic, these should be the foods to focus on as they are the most likely to contain harmful pesticides. It is important to remember to still thoroughly wash organic product, just as you would for nonorganic.

The Dirty Dozen:

• Nectarines
• Celery
• Pears
• Peaches
• Apples
• Cherries
• Strawberries
• Imported grapes
• Spinach
• Potatoes
• Bell Peppers
• Red Raspberries

For more information on organic foods, visit the USDA's website, http://www.usda.gov/

**Don't forget to post a comment on today's post for your chance to win this week's giveaway: A Mettler Center lunchbox, water bottle, coffee mug and recipe book!**

Common Nutrition Myth #3: Skipping breakfast will help you eat less calories

Eating breakfast jump-starts your body and mind for the day ahead. When you start off your day, your body needs fuel; if you don't eat shortly after you wake up, you start to feel fatigued and have difficultly concentrating and problem-solving.

Additionally, studies show that without eating breakfast, people are much more susceptible to cravings and are less likely to make healthy choices in the morning and throughout the day. Those who skip a morning meal also show an increase in eating at fast food restaurants and are more likely to be overweight in general.

Many of us skip breakfast when we're in a hurry, or worse, turn to calorie-rich foods with little nutritional value. For an optimal, filling breakfast, try to get a combinations of complex carbohydrates and lean protein, as well as fiber to keep you full for your morning routine.

For quick, on-the-go breakfast, try one of these ideas:

• Single-serving bowl of whole-grain cereal with skim milk and fruit
• String cheese with whole wheat crackers
• Hard-boiled eggs
• Low-fat yogurt
• Whole wheat English muffin with peanut butter
• Breakfast wrap with whole wheat tortilla, scrambled egg whites, diced peppers and low-fat cheese
• Whole grain waffle with low-sugar jam or peanut butter
• Energy bar with at least 3-5 grams of fiber and 10 grams of protein (Odwalla, Kashi GoLean and SoyJoy are all great options)

**Don't forget to post a comment on today's post for your chance to win this week's giveaway: A Mettler Center lunchbox, water bottle, coffee mug and recipe book!**

Common Nutrition Myth #2: Choose fat-free salad dressing to top your greens

It is true that you do save on calories by using fat-free dressing, but many of these dressings are loaded with sugar to make up for the loss of fat. The vegetables in salad are rich in lycopene and beta-carotene. However, your body can't fully absorb these without the addition of some fat. In one study, people eating full-fat salad dressing absorbed twice the nutrients of those using the reduced-fat or fat-free variety.

This doesn't mean you should drench your salad with rich ranch or Caesar dressing, though. Rather, try drizzling your salad with some olive oil and vinegar, or add some low-fat shredded cheese, nuts, seeds or avocado.

Try this main dish scallop salad, featuring healthy fats from the avocado and olive oil, omega-3s from the scallops and vitamin C from the pineapple and mango chutney.

Caribbean Grilled Scallop Salad (from Cooking Light magazine)

Prep Time: 5 minutes

Grill Time: 10 minutes

Ready In: 15 minutes

Servings: 4

Ingredients

• 12 large sea scallops (about 1 1/2 pounds)
• 2 teaspoons fish rub, divided
• Cooking Spray
• 5 (1/2 inch) slices fresh pineapple
• 4 cups gourmet salad greens or mixed greens
• 4 cups torn Boston lettuce (about 2 small heads)
• 1/3 cup diced peeled avocado
• 2 tablespoons mango chutney
• 2 tablespoons fresh lime juice
• 2 teaspoons olive oil

Directions

1. Preheat grill to high heat
2. Pat scallops dry with a paper towel. Sprinkle 1 1/2 teaspoons fish rub evenly over scallops. Coat scallops with cooking spray. Place scallops on grill rack; grill 3 minutes on each side or until done. Remove scallops. Add pineapple to grill rack; grill 2 minutes on each side. Remove pineapple from grill; chop pineapple.
3. Combine salad greens, lettuce, pineapple, and avocado in a large bowl.
4. Chop large pieces of chutney. Combine chutney, lime juice, olive oil, and remaining 1/2 teaspoon fish rub in a small bowl. Add dressing to salad, and toss well. Place 1 1/2 cups salad into each of 4 bowls. Arrange 3 scallops over each salad.

Nutritional Information (per serving)

Calories: 264, Total Fat: 5.8 grams, Dietary Fiber: 3.4 grams

**Don't forget to post a comment on today's post for your chance to win this week's giveaway: A Mettler Center lunchbox, water bottle, coffee mug and recipe book!**

Welcome to The Mett!

First of all, welcome to the launch of Mettler Center's new blog, The Mett. This is a very exciting opportunity for Mettler Center to get involved in social media and provide current and potential new members with information on how to live a healthy life. This is also a great way for YOU to interact with one another by commenting on our posts! Check in every day for new tips on eating healthy, new ideas for your fitness routine and tips on how to live the best life possible.

Each week will have a "theme" and each day's blog post will relate back to that theme. This week's theme is "5 Common Nutrition Myths," which debunks some of the most common myths that people believe to be true in regards to food and diet.

For the first 4 weeks, we will be doing a variety of giveaways and prizes to those who check out our blog. To enter for your chance to win, you must make a comment on at least one of the blog posts that week. Simply scroll down to the end of the post and enter a comment about anything relating to that post or respond to someone else's comment. It's that easy! If you have any questions, please see Member Services for assistance.

You can also subscribe by email to receive updates on each daily post. To subscribe, just click on "Subscribe by email" at the bottom of this post (next to the comment box).

Please let us know if you have ideas for content for the blog. This blog is for YOU so we want to hear YOUR input! Happy Blogging and don't forget to check back in every day!

Myth #1: Frozen vegetables aren't as nutritious as fresh

Vegetables fresh from your produce department may look (and taste) much fresher than their frozen counterpart. And while just-picked veggies do have more vitamins and minerals, nutrient levels drop during shipping and storage. And they decrease even more if you add on the days that the product lingers in your refrigerator. Frozen vegetables, on the other hand, are usually picked ripe and frozen almost immediately, so they retain most of their nutrients. You can often purchase frozen vegetables for a much lower price too, especially when the vegetable is not in season. With no trimming or cleaning, you can easily put a taste of summer on the table every night of the week.

For an easy, cost effective meal, make this lasagna using frozen chopped spinach. Spinach, considered one of the top "power foods" in the nutrition world, will provide you with a healthy does of vitamins A and C, folate, iron, magnesium and calcium, just to name a few.

Simple Spinach Lasagna (from AllRecipes.com)

Prep Time: 30 minutes

Cook Time: 1 hour 10 minutes

Ready In: 1 hour 40 minutes

Servings: 8

Ingredients

• 1 tablespoon extra virgin olive oil
• 2 (10 ounce) packages frozen chopped spinach
• 1/2 onion, chopped
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried basil
• 2 cloves garlic, crushed
• 1 (32 ounce) jar spaghetti sauce
• 1 1/2 cups water
• 2 cups non-fat cottage cheese
• 1 (8 ounce) package part-skim mozzarella cheese, shredded
• 1/4 cup grated Parmesan cheese
• 1/2 cup chopped fresh parsley
• 1 teaspoon salt
• 1/8 teaspoon black pepper
• 1 egg
• 8 ounces lasagna noodles

Directions

1. Preheat oven to 350 degrees F
2. In a large pot over medium heat, saute spinach, onion, oregano, basil and garlic in the olive oil. Pour in spaghetti sauce and water; simmer 20 minutes. In a large bowl, mix cottage cheese, mozzarella cheese, Parmesan cheese, parsley, salt, pepper and egg.
3. Place a small amount of sauce in the bottom of a lasagna pan. Place 4 uncooked noodles on top of sauce and top with layer of sauce. Add 4 more noodles and layer with 1/2 the sauce and 1/2 the cheese mixture, noodles and repeat until all is layered, finishing with sauce.
4. Cover with foil and bake for 55 minutes. Remove foil and bake another 15 minutes. Let sit 10 minutes before serving.

Nutritional Information (per serving)

Calories: 361, Total Fat: 11.8 grams, Dietary Fiber: 6.2 grams

**Don't forget to post a comment on today's post for your chance to win this week's giveaway: A Mettler Center lunchbox, water bottle, coffee mug and recipe book!**