Convert 170 Kilometers per Hour to Miles per Hour

Scientists have found that body temperature is at its lowest in the early hours of the morning and peaks in mid- to late-afternoon. It has also been shown that athletes perform better when body temperature is higher, which is perhaps why Grace found it so much easier to run in the evening.

The simple tweak to your treadmill workout that will build extra butt muscle. It’ll make your cardio workout far more effective if bum gains is your goal. Just to reiterate: even walking on an incline on the treadmill will see butt-building benefits, not just running – if you do it properly.

In general, it’s recommended to eat before running. This gives your body the fuel it needs to exercise safely and efficiently. If you prefer to run on an empty stomach, stick to light to moderate running. Take a break if you start to feel lightheaded.

That’s why it’s important to try to eat a light snack or breakfast 30 to 60 minutes before heading out. Choose foods that contain carbohydrates and protein….Morning run

• banana with a tablespoon of nut butter.
• energy bar or low fat granola bar.
• small yogurt and fruit.
• fruit smoothie.
• whole grain bagel.
• oatmeal.

Bananas are rich in nutrients like carbs and potassium, both of which are important for exercise performance and muscle growth. They’re also easy to digest and can slow the absorption of sugar in the bloodstream, making bananas a great snack option before your next workout.

Protein takes longer for your body to digest—so you’ll have to eat a couple of hours before the race begins—but eggs are a popular pre-race breakfast choice, especially for those who like something “real” for breakfast. Eating a breakfast like this, long enough in advance, leaves you well-fueled for a long race.

30 to 60 mins

As a runner, routinely eating eggs will offer you a number of health benefits, which include maintaining a lean body weight, helping fight inflammation, and promoting bone strength (thanks to high levels of protein, choline and vitamin D). The quality of protein provided by an egg is fantastic.

Foods to Avoid Before a Run

• Legumes.
• Broccoli, artichokes, or other high-fiber veggies.
• Apples, pears, or other high-fiber fruits.
• Cheese, red meat, bacon, or other high-fiber foods.
• Caffeine (in large amounts)
• Spicy foods.

Wait until after you poop to go running. “If you’re running in the morning, your body may be ready to get rid of the food it was digesting from the evening before,” Kruse says. Pooping before a run is ideal, so you don’t get stuck on a trail sans-potty, she says.

Drinking before, during, and after training is just as important as drinking during the rest of the day. Aim for 16 ounces (2 cups) of water at about two hours before you run. About 15 minutes before a run, drink six to eight ounces of water. During a run longer than 1 hour, drink water at regular intervals.

You want to take your caffeine hit around 45 minutes before you start your run workout, according to this study – you have to wait some time for the coffee to hit your bloodstream, but if you wait too long after drinking caffeine before running or the effects will begin to fade.

Just as your morning cup of coffee helps you get mentally ready to face the day, research shows that caffeine boosts your mental alertness, improves your mood, and boosts your desire to run hard. Caffeine reduces a runner’s perception of effort, which makes running fast feel easier.

So how many cups of coffee should you drink before running or working out? An espresso or cup of black coffee before working out is plenty to improve your performance. In total, you shouldn’t drink more than three espressos per day. Large amounts can have negative effects on the body.

But tea has been shown to have performance-boosting benefits when consumed before, during or after a run. As a substitute for pre-run coffee, caffeinated tea can provide long-lasting energy without the crash.