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Fueling & Nutrition with Coach Jen Hayes!

Chicago Run is excited to be partnering with Jen Hayes, USAT Level 1 Triathlon Coach, 200 hour Certified Yoga Teacher, and owner/operator of the Chicago-based company FIT Coaching, to provide our marathon runners with important tips and advice! 

Properly fueling before, during, and after your training sessions is incredibly important for both performance and recovery. Add in clean every day nutrition, and you’ll be all set for your next big race. There is so much information available to read on nutrition, it can be overwhelming and contradictory at times. I like to keep it super simple and focus on clean, whole foods. Let’s get into how I like to fuel my body, and what I recommend to my athletes…

As athletes, it’s important we view food as fuel for our next session or race. We are always athletes, not just when we are training, so we have to eat as athletes all the time (that also goes for sleep, recovery, etc., but that’s a whole different topic!). I like to fuel my body with lots of protein, a moderate amount of fat, and carbohydrates within certain windows of my training sessions. We should be eating every 3-4 hours, and each meal should contain some protein and fat (especially if you are eating a carb!). Here are a few of my favorite “meals”:

Breakfast #1 & #2 (who eats just 1??)

  • Full fat plain greek yogurt with banana, cinnamon, and walnuts - this is a post workout meal (hence the banana = carb)
  • Eggs with spinach and avocado (sometimes I sprinkle on a little nutritional yeast - YUM)
  • Leftover meat + veggies + nuts (not kidding)

Lunch

  • Pulled chicken with avocado (I mix them together almost like a chicken salad) on top of salad
  • Tuna also mixed with avocado on top of mixed greens
  • **depending on the cycle of training I’m in (a larger volume block), I may add in sweet potato or butternut squash with my lunch**

Dinner

  • Lean ground turkey or chicken with onions, garlic, and greens
  • Red meat 1-2x/week with asparagus
  • Salmon or other fish 1-2x/week with sautéed veggies 

Snacks

  • Celery with nut/seed butter
  • Hardboiled eggs

On to training/racing nutrition. Again, I like to keep it clean and focus on whole food. I find that I have less GI issues when I eat real food. For any training session longer than 60-75 minutes, we need to start fueling. My general rule of thumb for runs longer than that time frame is to take in roughly 200 calories per hour, and around 750mg of sodium based on the heat. Liquid intake is very personal (as all of this is), we don’t want to over or under drink. Finding your right amount is what training sessions are for. Here is my long run routine…

Pre-run: 1-2 hardboiled eggs + 2 brown rice cakes with nut/seed butter. Bananas are also a good sub for the brown rice cakes. I’ll also sometimes switch it up with medjool dates mixed with some cinnamon. 

During run: start your fueling right away, especially for long/hot runs. I’ll alternate between water and sport drink (Osmo Active Mango is my fav!) which is about 100 calories/hour then take in another 100 cals with a few dates mixed with cinnamon and celtic sea salt, Clif Margarita Shot Blocks, or a GU. All of that is up to you and what sits well with your stomach. Try out a few options during your long runs this summer so you are all set for race day.

Post run: this is the time for protein and carbs. I talked about fueling windows with your carbs. However long your session was, that is how long your window is to take in carbs. If your run is 2 hours, eat carbs 2 hours before and 2 hours after. Besides that, proteins and fats! My favorite post run meals include eggs with sweet potato or quinoa or back to breakfast #1 of FF plain greek yogurt with banana, walnuts, and cinnamon.

Hopefully this helps give you some more ideas on how to fuel yourself all day, everyday. Please feel free to email me at fitcoachjen@gmail.com with any nutrition questions!

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Reflection: An Inspiring Start to the School Year

With the start of the new school year, we are elated to report that our partner schools have made huge strides towards providing and promoting healthy lifestyles to their students.  With inspiration from First Lady, Michelle Obama’s “Let’s Move!” campaign, guidance from the CPS Office of Health & Wellness, and ground support from community organizations like Chicago Run, we have been able to see a real cultural shift within our schools.

For example, just within the past few years of partnering with Tonti Elementary, their administration has made significant changes within their school health environment.  Originally, Chicago Run programs were used as a supplemental classroom tool that added 10 minutes of physical activity to the school day.  Now, for the first time, Tonti Elementary is successfully providing every one of their students the CDC recommended 60 minutes of daily physical activity, which is comprised of a 30 minutes of Physical Education, 20 minutes of recess, and a 10 minute classroom health break.  No longer just an add-on, Chicago Run has become an integral part of the school day.  All of the teachers are now equipped with the tools to efficiently turn their classroom into a healthy space where physical activity can seamlessly be integrated between math and writing.

It is inspiring to be a part of these healthy changes in schools like Tonti Elementary.  More than ever, we are feeling optimistic about the future of our schools and their ability to effectively provide and promote healthy lifestyles to their students.  As adults, too often we hear about the challenges of establishing an exercise routine or following a balanced diet.  For many, maintaining one’s health can be a lifelong challenge.  However, with this cultural shift at our schools, we are hopeful that more children will continue to be exposed to the benefits of living a healthy lifestyle and enable them to grow into healthier adults in the future.

 

Reflection by David Koller, Creative Projects Manager at Chicago Run

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Becoming LearnWELL Certified!

Congratulations to Chicago Run Site Coordinator, Kristin German, for receiving the 2013-14 Exemplary Wellness Champion Award from the CPS Office of Student Health and Wellness. Kristin helped make sure that her school, Jackie Robinson Elementary, was part of the first class of schools to be officially recognized as being "LearnWELL Certified." A big congratulations to another Chicago Run school, Jungman Elementary, and their Site Coordinator Lori Klein-Blazek for also achieving this certification.  Visit www.learnwellcps.org to find more information about CPS's LearnWELL initiative. 

 Lori Klein-Blazek lead Jungman Elementary to becoming LearnWELL Certified! 

Lori Klein-Blazek lead Jungman Elementary to becoming LearnWELL Certified! 

 Award winner, Kristin German (right) from Jackie Robinson Elementary 

Award winner, Kristin German (right) from Jackie Robinson Elementary 

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Park Preview - Washington Park!

The city of Chicago has an abundance of great parks and running areas, many of which are located in the neighborhoods that our programs take place. We here at Chicago Run wanted to give you a more in-depth look at some of these amazing spaces.  Washington Park is one of many awesome places in Chicago to enjoy a run and It is also where he we host our fall and spring Fun Run's. In addition to the mile loop we constructed for our Fun Runs on the southern part of the park, the northern section of the park boasts a 1.4 mile running path. Here is a closer look at one of the city's largest parks!

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Chicago Run at the Tonti Olympics!

On Tuesday, June 10th, Chicago Run coaches helped cheer on Tonti Elementary's 3rd, 4th and 5th grade students as they participated in the official running events of the Tonti Olympics.  Check out some of the start line photos captured as students raced around the perimeter of the school. Now that's a great way to celebrate the end of the year!  

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Running Mates finish the school year at the Ultra 5K

Saturday, June 7th marked the end of the final Running Mates season. More than 100 Running Mates from 10 different schools completed the Ultra 5k race at the South Shore Cultural Center. Some students set personal records, others were excited to be participating in their first 5k ever, and almost all crossed the finish line with smiles on their faces! Thank you so much to all the volunteers, staff, parents, and siblings who joined us for a beautiful day at the South Shore Cultural Center. Can’t wait to run with you all in the Fall!

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