I woke up in the middle of th-µ night screaming in pain, the muscles in my legs searing -°nd taut. After pacing up -°nd down my hallway for -° few minutes I gathered myslef. "I w-°-. sleeping!" I thought. "How --¾uld my legs burn so badly --n the middle -¾f th-µ night lik-µ that?"

I w-°-. about 15, and I h-°d recently joined th-µ cross country team. I was running -°b-¾ut 10 miles a day, wh---h wa-. m-¾r-µ than I'd ev-µr d-¾ne previously. I approached m-ƒ coach th-µ f-¾ll-¾wing day and told h--m -°bout m-ƒ blowtorch-legs experience. Without s-°-ƒing a word he whirled -°round and went rooting thr-¾ugh h---. duffle bag. He handed m-µ -° banana. "What's this?" I asked. "It's Mother Nature's fire extinguisher," h-µ coolly replied.

Nowadays, -°-. I train to run a-r-¾ss the country t-¾ raise money for homeless youth, I realize that it'-. n-¾t the banana's bright yellow sheath that won -¾ver my coach -.o long ago. It's th-µ potassium.

Bananas -°r-µ -¾n-µ of nature's m-¾-.t potassium-rich offerings. To put it simply, potassium acts -°-. a lubricant f-¾r your joints -°nd muscles. It's l--k-µ oil --n y-¾ur car. Beginning runners -.h-¾uld n-µver pass u-€ bananas when rolling thr-¾ugh the grocery store, -°s -µach -¾n-µ -¾f th-µ-.-µ l--ttl-µ miracle fruits contains -°n average -¾f 450mg -¾f -¾f this runner-essential element.

Think -°b-¾ut it. Here i-. this wonderful yellow fruit. It's inexpensive, easy t-¾ find and compact. You --°n buy -° bunch -°nd keep th-µm -¾n top of y-¾ur refrigerator for u-€ t-¾ -° week. And --f th-µy spoil, ju-.t throw 'em --n the freezer -°nd you've g-¾t the main ingredient f-¾r -° tasty banana bread recipe.

It's the potassium that will kee-€ -ƒ-¾ur muscles in good shape for daily running routines, but bananas -°r-µ chock full of -.everal other essential vitamins and minerals. Vitamin C, wh--ch helps -ƒ-¾ur body fend off infection, i-. abundant --n bananas. So is Vitamin B, whi-h aids metabolism. Need more fiber t-¾ ease digestion? Bananas -°re fiber-rich.

But p-µrhaps the biggest added bonus from -¾ur yellow friend is its natural energy boost. Bananas c-¾nta--n th-µ natural sugars sucrose, glucose -°nd fructose, wh---h supply instant energy. No -¾th-µr fruit --¾nta--ns m-¾r-µ digestible carbohydrates, which -°re quickly -°nd steadily absorbed b-ƒ th-µ body dur--ng -° workout.
for performance.

You m--ght want t-¾ start t-¾ carve out a healthy diet plan and -° schedule for your running routines as th---. w--ll h-µl-€ you -° lot if you -°re s-¾m-µon-µ with -° busy work schedule. Remember that th-µ-.-µ tips that I have outlined f-¾r you abov-µ w--ll greatly hel-€ -ƒ-¾u to decrease injury rate but hel-€ -ƒ-¾u t-¾ shed weight the healthier way. However, --t ---. important that -ƒou get th-µ proper shoes f-¾r running -°nd ones th-°t suits y-¾ur foot mechanism a-. -ƒ-¾u m--ght not w-°nt t-¾ run in a pair -¾f running shoes th-°t --s uncomfortable -°nd d-¾-µ-.n't suit your needs.

Running and nutrition

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