Make sure you balance your hard work running with proper nutrition.  Muscles need protein for repair and recovery. Within 30 minutes of your workout, get a minimum of 20g of protein with that next meal.  For breakfast, start your day with a minimum of 20g of protein.  Finally, take your weight and multiply it by 75%.  That number should be the minimum amount of protein grams you get per day.  So a 100 lb person who is actively running should get 75g of protein per day and so on.  This topic will be fleshed out in upcoming blog posts.   Keep your chin up in the cold winter months and happy running!  #nutrition #protein #runningtips


Nickolas Joannidis
Nickolas Joannidis
I have been running for over 35 years, having done practically every possible racing event or distance from the 100 meters through the marathon. I competed in varsity high school cross country and track at Saddle Brook High School in the mid-1980's, varsity cross country and track at Division II Pace University and finished well over 200 road races since then, including 20 marathons with a lifetime best of 3:14:50. I was the president of the Hoffmann LaRoche corporate running team for 7 years, growing the team from 25 to over 90 during his tenure. I coached many of these runners to achieve their goals, whether they were beginners or advanced. In 2011 I was an assistant coach for the Fair Lawn Recreation track team, helping the 10 to 14 year old group. I am currently personally coaching dozens of runners, from beginner levels to advanced levels and getting them to be prepared to meet their goals.

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