1. ECART Project - Trimester 2 Healthy Lifestyle for Long Distance Runners
John Holliday
11__

2. Why is a healthy diet important for long distance runners?
Diet – noun: the kinds of food that a person, animal, or community eats every day
Healthy eating habits are an important part of a long distance runner’s lifestyle because food is what gives them the energy to train and compete in their sport. The better their food, the better they will feel, and the better their results will be.

3. Three ways to improve your diet for long distance running.
“Eat five different colored fruits and vegetables daily.”
Fruits and vegetables are a good source of the vitamins, minerals, and carbs your body needs. They also have fewer calories and help maintain your healthy training weight.
“Drink milk and eat milk products that come from animals.”
Dairy products supply the runner's muscles with protein to help rebuild muscles after training.
Whey protein, found in dairy, is also thought to improve the immune system. Research shows that eating or drinking dairy on a regular basis can lower your blood pressure and your risk for heart disease.
Studies have also shown that obese people who include dairy in their low-calorie diet plans lose more fat than those who do not.
“Eat meat, poultry, or eggs from free-range or grass-fed animals.”
Eating lean meats, poultry, and eggs, along with dairy products is important for runners because these foods provide the protein and minerals that can be hard to get from non-animal sources like fruits and vegetables.
Having lean meats, animals raised in open pastures that graze on grasses, is key. Compared with stockyard-raised, corn-fed animals, free-range, grass-fed animals contain more omega-3 fats and less saturated fats because of their healthier diets and ability to move more.

4. Why are different kinds of exercise important for a long distance runner?
Exercise – noun: activity requiring physical effort, carried out especially to sustain or improve health and fitness
Long distance running puts a lot of stress on the body. So, using strength and flexibility exercises is a great way to survive running mile after mile.  These types of exercise can also decrease the risk of injury, improve muscular balance and running efficiency. 

5. Three exercise tips to improve your long distance running.
Two Strength Training Sessions a Week
When "in season" and training for a long distance race, you should only do two strength training sessions per week. These sessions should be at least one day apart. Also, avoid strength training the day before your long runs; such as, six to eight miles. Strength training the day before can make your legs very tired. 
The Goal is to Develop Balance and Flexibility 
Make sure your strength training includes a balanced series of total body exercises. For example, push-ups, crunches, planks, lunges, and leg curls would make a good routine. Also, remember that running is a "single" leg sport and strengthening each leg on its own is necessary.  Exercises like lunges are a good form of single leg training.
Good Form is Key
When working on your strength for running you must focus on good form and going slowly.  If you can, work with a personal trainer or physical therapist to help your form and develop a specialized strength program.

6. Why is mental health important for a long distance runner?
Mental health - noun: a person’s condition with regard to their mind and emotional well-being
Being mentally tired, unfocused, or unhappy can negatively impact your performance as a long distance runner. The challenge is to find ways to change your thinking and realize you can train even when you feel tired or unmotivated. Running, like most sports, takes a lot of mental discipline. Your mind must be right before anything else.

7. Three tips to improve your mindset for long distance running.
“Be Flexible”
Being organized is very important for living an active lifestyle. By scheduling your runs, you make yourself responsible for them. However, emergencies happen and you should be prepared with a backup workout plan. This way you have no excuses, no matter what happens.
“Turn On the Tunes”
Research shows that music is a great motivator when exercising. It not only helps you run harder, but also makes you feel less tired. Music will help you get in the right frame of mind.
“Manage the Moment”
On days when you are feeling negative, try to "manage the moment." This means thinking of things more positively. Instead of thinking, “I’m too tired to run.” Think instead, “Yes, I am tired but I'll have more energy after I run.”

8. Conclusion
To live a healthy lifestyle as a long distance runner you must have a healthy diet, do exercises other than running, and stay mentally sharp and happy. If you do these things, your life as a runner will be successful and rewarding!
Sources
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