Happy Monday to you all! Today my boyfriend and I will be moving the rest of our stuff into our apartment, so we can finally call it HOME at the end of today! How exciting! Since I'm still swamped with packing/unpacking, I'm delighted to have another guest post for you! Susie is a fellow Sweat Pink Ambassador, an avid runner, and a personal trainer and fitness enthusiast. She blogs about her running journeys and offers healthy living tips over on her blog, Suzlyfe. After we learned some easy ways to get started running last week, it seems like a great next step to learn how to deal with the sometimes insatiable hunger that can come from an increased fitness regimen, particularly from running. Take it away, Susie!
Hi everyone! My name is Susie (or Suz, if you prefer) and I am the captivating force behind Suzlyfe, a heath, fitness, and living blog that focuses on living life beyond expectation. I may be a runner and coach now, but I did not start out as one. While, sure, I would experience hunger and cravings from time to time -- who doesn't? But it wasn't until I started developing into a runner (even when I was doing shorter distances) that I learned about a little ol' thing called RUNGER.
Runger is the insatiable need to mow down everything in sight that develops as a result of increasing your running. Run + Hunger = Runger. Not to be confused with Hangry, though it can be major trouble if a rungry runner is not fed and then the runger becomes hanger. Don't poke the bear, essentially.
Runger results from the increased number of calories burned as a result of increased fitness and metabolism as well as, often, the fact that many newer runners or runners who have recently increased mileage do not understand how best to fuel their new activity. For the sake of your relationships with your friends and family as well as your cabinets and wallet, check out these methods of appeasing the runger gods.
5 Ways to Deal with Runger:
1 | Drink fluids
Hunger is often confused with thirst. You might actually be thirsty! I suggest hydrating throughout the day, but sometimes you just need to get a class of water--infused water is a lovely change! Just make sure that there is no added sugar or caffeine.
2 | Pick filling and lower glycemic index foods
Choose these over empty, white flour, and blood sugar spiking choices. Now, I don't suggest doing this before your run, but reach for oats, whole wheat flours, and low-sugar veggies to fill you up without overdoing the calories.
3 | Healthy fats are important
I start my day with a high fiber english muffin and nut butter before my workout. It helps keep me full throughout my workout, which I follow up with protein and carbs. The fats will help you stay satisfied, fulfill crucial cravings, and provide richness.
4 | Carbs are lovely, but they are not everything
When I am marathon training, I do increase the ratio of carbs in my diet, but only by about 5-10%, aiming for about 50% carbs, 35% protein, and 15% fats (for my personal situation--consult with a dietitian for your own situation!). Also, like in #2, white carbs will spike your glycemic index, encouraging you to crash and feel hungry much more quickly.
5 | Refuel properly
This is one of the best weekends of fueling I've had. The kicker? I got hydration and a protein-, carb-rich snack right after my run (even though I wasn't totally hungry) and then had a substantial veggie filled egg white omelet with whole-wheat toast, jam, and nut butter. All the macronutrients in one, highly satisfying go. I continued to eat in substantial but controlled amounts throughout the rest of the day (and still had fun!) to make up my calorie deficit after 20 miles. And I wasn't rungry the next day!
Experiment, finds what works for you, and try some new products. Nutrition can change the game when it comes to your training, your mentality, and injury prevention. Plus, FOOD IS AWESOME.
Readers: chat with us! Do you get rungry? What's your favorite post-run/post-workout snack to have that quiets your hunger? Did you notice an increased appetite when you started getting serious about running or working out?
Susie is the captivating force behind Suzlyfe, a heath, fitness, and living blog that focuses on living life beyond expectation. In addition to blogging and her full time job, Susie is an NASM Certified Personal Trainer and a soon-to-be-certified RRCA Running and Marathon Coach.