Run News for November 7, 2024

Author

The Rundown
November 7th, 2024

Eating after a marathon

Chef Dan Churchill ran the NYC marathon last week. Here is what he recommends eating the week after a marathon.

Days 1–3: Replenishment and Restoration

  • Carbs: 3–4g/kg/day to restore glycogen (e.g., rice, potatoes, fruits).

  • Protein: 1.5–2g/kg/day for muscle repair (e.g., chicken, eggs, tofu).

  • Fats: 1g/kg/day, focusing on anti-inflammatory sources (e.g., nuts, olive oil).

  • Hydration: 25–30 ml/kg/day, with added electrolytes if needed.

Days 4–5: Supporting Active Recovery

  • Carbs: 2.5–3g/kg/day from complex carbs (e.g., whole grains, veggies).

  • Protein: 1.2–1.5g/kg/day to continue repair.

  • Fats: 0.8–1g/kg/day from healthy fats (e.g., chia seeds, fatty fish).

  • Hydration: 2–2.5 liters per day.

Days 6–7: Returning to Routine and Balance

  • Carbs: 2–2.5g/kg/day to match lower activity.

  • Protein: 1–1.2g/kg/day for ongoing muscle maintenance.

  • Fats: 0.8–1g/kg/day, with varied sources (e.g., olive oil, avocados).

  • Hydration: 2–2.5 liters, allowing thirst to guide intake.

Avoid colds during cold weather months

Cold weather does not directly cause a cold, but viruses causing colds spread more easily in lower temperatures. Since the average US adult gets 2 to 3 colds per year, here are various steps that you can take to avoid getting sick during the winter months.

  • Ensure your diet includes fruits and vegetables

  • Get plenty of sleep

  • Stay hydrated

  • Wash hands regularly

  • Sneeze and cough into clean tissues

  • Do not share foods, drinks and utensils with sick people

74-year-old runs NYC Marathon for 37th time

Italy’s Mario Bollini was the final finisher at Sunday’s TCS New York City Marathon, finishing in 10 hours, 1 minute and 47 seconds.

At 74 years old, it was Mario’s (nicknamed Super Mario) 37th NYC Marathon. He first ran the race when he was 35 years old and it had fewer than 16,000 participants. Mario’s personal best came in 1989 at age 39 when he ran the race in 3 hours flat.

6 YouTube wellness channels

The videos created by Göran Winblad, who runs a 5K in the low 16-minute range, invite viewers to Norway’s forests and riverbanks, where Göran demonstrates running tricks and debunks products that are not worth the money. He likes to test viral running challenges and make up new ones (like his winter mile).

A Video to Watch: How to Run a Faster 5K

Heather Robertson’s channel features home workouts from a trainer and nutrition coach who specializes in HIIT circuits. Follow along with one of her free 12-week programs or select videos a la carte.

Yoga instructor Adriene Mishler is a successful wellness influencer whose videos feature a simple scene with a mat, snoozing dog, sun-kissed windows and casual instruction. Over the last decade, she has uploaded a yoga flow for most every need (abdominal strength, depression, surfers).

The Honest Guys are a pair of British dudes with soothing voices who make simple relaxation videos. Listening to them could help you breathe more and sleep better - their comments sections are full of thank yous from followers.

Beau Miles, a redheaded Aussie with a PhD in outdoor education, combines drone shots with genuine humor, energy and relatability. His videos include walking 90 kilometers to work, building a cabin for $60, running through the Australian Alps and kayaking around the southern tip of Africa. His fitness brand is pure entertainment.

Hybrid training appeals to athletes who don’t want to choose between strength training and running, but pride themselves on doing both. Fergus Crawley is a poster boy for hybrid training and documents his efforts on his YouTube channel. Fergus provides an opportunity to watch content that is similar to David Goggins without the screaming. Watch for advice or for entertainment, like when Fergus squatted 500 pounds and broke the five-minute mile in the same day.

Peloton targets millennial males

Peloton partnered with brothers T.J. and J.J. Watt in a new campaign aimed at attracting millennial males. The campaign comes after the company recently appointed Apple Fitness+ co-founder Peter Stern as its new CEO.

The campaign is meant to attract millennial males who engage with running, but are either unaware of Peloton’s offerings or do not believe the offerings deliver a challenging enough experience. The Watt brothers already compete against each other on the Peloton Leaderboard, so the company hopes that showcasing it’s products being used by elite athletes will hep its brand appeal.

Your Daily Dose Of Usain⚡️

Usain in a brown suit

We are stronger than we think

@julienneipapo

TAG YOUR RUNNER FRIEND 👀🏃🏻‍♀️ or is it you??? Has running changed your life too? #runner #running #runtok #runtokph #runningcommunity #runnergirl

Words To Run By 🏃‍♀️🏃🏽‍♂️

Fast running isn’t forced. You have to relax and let the run come out of you.

Desiree Linden

*SPONSORED*

Where to Find the Best Deals on Hoka Shoes

Meaning “to fly” in Maori, Hoka was founded in 2009 so that anyone spending long hours on their feet could get the ultimate experience with optimum cushioning and stability. Less than 15 years after its founding, Hoka is bringing in revenues topping a billion dollars a year, so it’s clear that people are loving this brand. But with quality comes high prices, and Hoka is no doubt in the high end price-wise. Thanks to Brad's Deals, we found the best prices on Hoka.

Community Feedback

Thank you for your feedback on yesterday’s Holiday Eating Newsletter. We appreciate it!

Rundown feedback from November 6 2024

Thank you Jeff!