Winter fueling presents more challenges for those of us logging steady miles.
Minagawa suggests carrying around a reusable water bottle so you remember to drink throughout the day.
If you have a hard time filling up on cold water, keep in mind that there are other sources of hydration—like fresh fruits and vegetables, soups, broths, and anything else you can sip on. Some of Alm’s favorite winter drinks, which double as recovery fuel, include hot chocolate, mochas, and bone broth. She also makes water infusions at home by adding flavor enhancers to water bottles or pitchers and chilling them overnight.
Unsurprisingly, many foods on the in-season list are also high in vitamin C: citrus fruits and dark, leafy greens, for example. Bell peppers and strawberries are good sources, too—about 210 mg in one large red or orange bell pepper, and 90 mg in a cup of raw strawberry halves, each of which achieves the recommended daily allowance.
over the long haul, Minagawa warns that a decreased training load will naturally lead to some weight gain if your nutritional habits don’t change too.Minagawa encourages runners to continue to exercise through the winter season, even if that means swapping some runs for bike rides, swims, or elliptical sessions. “Find ways to stay motivated,” she adds, by recruiting friends to meet you for frosty workouts or easy-to-skip treadmill runs.
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