The Rungry Health Coach

Eight Steps to Start Running

Want to start running, but don't know where to start? Easy! Lace up a pair of sneakers, go outside and move your legs faster than walking pace. Done!
Beth Running Alley_copy2

All right, starting a habit of running is a bit more nuanced than that, but you get the idea. If you want to run, then run, but be smart about it.

1. Lace up a pair of comfortable and supportive sneakers. You don't need to shell out lots of money on a new pair of running shoes, but a sturdy pair of gym shoes will do the trick.
2. Don't anticipate running the mile time you clocked in middle school, or competing with Olympic runners. Take your time and gradually increase the pace over a series of days or weeks. Listen to your body.
3. Just like timing, don't anticipate going far. Running can take a tole on your body and depending on your current endurance, you probably won't be able to run one, two, or 17 miles right out the door. (And that's ok!) 
4. Play with intervals. Find an easy course near your house and start walking for about 10 minutes. Slowly increase your pace near the end. Then, pick up the pace and hold it for XX amount of seconds. Or, use a landmark. Run to the next fire hydrant or street lamp. Then, once that interval is up, do a recovery walk. Repeat that.
5. Gradually increase those running intervals and slowly decrease the rest intervals. Eventually, you'll build up enough endurance to run a mile consistently. 
6. Add a little more distance once you can run one mile consistently. Keep tacking on a bit more distance. 
7. Keep listening to your body. Your body will tell you if it needs to stop or wants to continue.
8. Space out these training runs to about three to four days a week.

This process takes time, so ensure you celebrate your little victories.

The Rungry Health Coach

Snack Ideas Perfect for Travel

We've all been in a situation where you're hungry in-between meals--but the situation can be made a thousand times worse when you're traveling.

To tame the hunger beast and to avoid over-priced and unhealthy options found in airports and gas stations, pack your own snacks or meals!

When you're packing snacks, consider your mode of transportation. How are you getting to your destination? If you're driving--you have near-unlimited options. You can also pack a cooler chest. 

Snack Ideas
When you're traveling, it may be best to be prepared for any situation or craving. Flights can get long and tedious, so when you're reaching for a snack, make sure you're truly hungry and not bored. In addition to packing snacks, pack a variety of activities too, to keep you stimulated and happy.
  • Nuts
  • Nut Butter Packets/Jar of Nut Butter
  • Hard-Boiled Eggs
  • Air-Popped Popcorn
  • Potato Chips (Opt for varieties cooked in healthy oils like coconut oil, and have very limited ingredients--i.e. just potatoes, oil and salt)
  • Crackers (Stick to crackers made with wholesome, and if possible, organic ingredients. Brands like Mary's Gone Crackers or Annie's Bunnies are great for travel.)
  • Oranges or Apples (Bananas or other soft-fleshed fruits do not travel too well)
  • Granola (Opt for homemade to decrease sugar content)
  • Granola Bars/Protein Bars (Homemade options are good to limit sugar, but pre-made bars have a longer shelf-life. Personal favorites include RXBar, Raw Revolution and GoMacro.)
  • Veggie Sticks 
  • Dried Fruit
  • Jerky 
  • To-Go Containers of Oatmeal (Perfect for warming up with hot water provided on your flight.)
  • Seaweed Snacks
  • Chocolate (Opt for dark chocolate at least 72 percent higher, and read the ingredient label for unwanted sweeteners and ingredients.)
  • Water Enhancers (My favorite is NUUN. And, don't forget to pack an empty water bottle!) 

Meal Ideas
If you're traveling via long airline flight, odds are, you'll have to eat a meal on the plane. You can scope out what options are available to you in the terminal prior to departure, eat the provided meals/snacks, or pack your own.

Although current regulations seem strict regarding food, you can bring pre-dressed salads with you. Sandwiches, bagels and hard-boiled eggs also travel well, and ensure any spreads you bring are under the three-ounce limit. You can also put a loaf of bread or jar of your favorite nut butter in your suitcase! 

Want to bring your favorite meal, but are afraid of how it will last outside of a cool environment? Pack a frozen water bottle! A frozen water bottle is allowed through security because it's no longer in liquid form and it's perfect to keep your foods cold. 

Perfect for eating at your designation are pre-made oatmeal packets. You can pack oats, protein powder and spices into a resealable baggie, then later warm them up with water/milk at your destination. It's a great money-saving option for breakfasts, or for just-in-case meals. (You may want to pack silverware and a reusable container, just in case.)

It's ok to think outside the box! Because you never know what cravings you my get while traveling, or the conditions waiting for you, a variety of snacks is always best.