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Anyone training for any race can use these tips, but we've paired them with week two of our customized training schedule for the Omaha Marathon in September. Check out the 5K, 10K, half- and full-marathon plans here.
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Quite often, individuals turn to running to lose weight but are unable to run, walk or jog even a short distance before fatigue, muscle or joint soreness forces them to stop.
This meal and exercise timing is designed for maximizing weight loss during the low-intensity portion when you are just beginning a fitness regimen. (By week five, I recommend eating breakfast for energy an hour before your morning workout.)
6 a.m. – 7 a.m.
Log your daily cardio. Need coffee? Go ahead, just make it black. Since you won't be performing high-intensity intervals or exercising for a long time, you can get by without eating first.
Eat a small breakfast that's high in protein and low in carbohydrates like scrambled eggs, turkey bacon and a quarter of an avocado.
Eat a half-cup of steel-cut oats topped with some fresh fruit — a little bit of protein and slow-burning carbs will keep you full until lunchtime.
Take a 5-minute walk to warm up, then perform your cross-training exercises.
Eat a portioned lunch, like a spinach salad, chicken breast and veggies are always a favorite topped with oil and vinegar — not any creamy, high-calorie dressing.
Carrot sticks, celery, quarter avocado in half a green pepper make a great, filling treat. Still hungry? Eat more carrots.
Eat four to six ounces grilled, skinless chicken breast, one cup steamed broccoli and a four-ounce sweet potato or quarter-cup brown rice.
Take a 20 to 30 minute walk to kickstart your fat burning before you head off to dreamland. Then make sure you get at least eight hours of sleep.