Come, all you who are thirsty,
come to the waters;
and you who have no money,
come, buy and eat!
Come, buy wine and milk
without money and without cost.
Why spend money on what is not bread,
and your labor on what does not satisfy?
Listen, listen to me, and eat what is good,
and you will delight in the richest of fare.
–Isaiah 55:1-2
What a beautiful picture Isaiah paints! If you are hungry and thirsty, you can enjoy “the richest of fare,” and, amazingly, it is “without cost!” What could this mean but God’s free gift of salvation through Jesus, the living water and the bread of life! The image of food and drink reminds us that Jesus provides everything our souls need to live and thrive, and not just in this life, but for eternity. If you know Jesus as your savior and Lord, thank Him today! If you do not, I invite you to reach out to me and let me tell you about Him!
In the physical realm, the right food and drink is important, too, especially for us athletes. (Yes, if you are training to run or walk the Flapjack 5K you are an athlete!) For runners (and walkers) there are a few important guidelines to follow:
Carbohydrates
You can find “low carb” anything at your favorite grocery store. You might get the sense that carbohydrates are bad for you. But in reality, the body breaks carbs down into glucose (stored as glycogen in the muscles) which is the best and most efficient fuel for the body. Carbohydrates are essential for success in running as well as all sports. The key is eating complex (good) carbs, including legumes, fruits, vegetables, nuts, seeds, and whole grains) and avoiding simple (bad) carbs such as white bread, white rice, enriched or refined pasta, and pastries. And the absolute worst is added sugar. If you don’t already, read labels when you shop. You may be shocked at how much added sugar (i.e. very bad carbs) is in many of the foods we eat. If you want to learn more about good and bad carbs, I recommend this article.
Hydration
With any type of exercise, staying hydrated is critical. The longer your run (and the hotter the weather), the more you need to hydrate. Water actually does the job very well, but sports drinks are OK, too. When choosing a sports drink, select one with minimal added sugar.
There is much more to fueling your run and staying hydrated than I can put here. I encourage you to research it for yourself. A good place to start is here.
Here is our training plan for the week. Enjoy your workouts, be safe, and as always, let me know if you have any questions, comments, or concerns.
Blessings,
John
Running
Begin each workout with a 5-minute walk, then:
Day 1 Walk for 4 minutes, jog for 6 minutes. Repeat 3 times, followed by 5 minutes of walking.
Day 2 Walk for 4 minutes, jog for 6 minutes. Repeat 3 times, followed by 5 minutes of walking.
Day 3 Walk for 4 minutes, jog for 6 minutes. Repeat 3 times, followed by 5 minutes of walking.
Day 4 (Optional) Walk for 4 minutes, jog for 6 minutes. Repeat 3 times, followed by 5 minutes of walking.
Walking
Day 1 Walk 40 minutes at an easy pace.
Day 2 Walk 40 minutes at a moderate pace.
Day 3 Walk 40 minutes at an easy pace.
Day 4 (Optional) Walk 40 minutes at an easy pace.