Whether your main goal is maximizing your energy or losing weight, pair your running routine with a healthy diet. Ask your doctor or registered dietitian how to calculate how many calories you should eat per day, depending on your goals. This amount will change as you burn more calories, gain muscle mass, or lose fat, according to research.
To fuel your runs, stick to nutrient-dense whole foods such as lean protein, low-fat dairy, healthy unsaturated fats, whole grains, and lots of fruits and vegetables, advises Johns Hopkins Medicine in Baltimore. A nutrient-dense, balanced diet will give you the energy you need to sustain your running habit, and if weight loss is your goal, a healthy diet is also a sustainable way to achieve that.
Remember to drink enough water. If you’re running for 60 minutes or more, you’ll need to replenish electrolytes lost through sweat, especially during and after your run, according to Utah State University Extension. Symptoms like muscle cramping or side stitches during a run might be a sign you need electrolytes. Finding the proper gear is also crucial for sticking with your new routine, such as choosing properly fitted and supportive running shoes, comfortable clothing, and, for women, a sports bra that’s well fitted.
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