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4 Recipes for Instantly Better Oatmeal, Plus Other Tips


For many runners, oatmeal is a go-to way to kick off the day. But if your morning bowl of oats is usually topped with a handful of berries or a few almonds, it can get, well, boringfast. Stop selling this nutritious whole-grain short. Wake up your taste buds with these four delicious remixes.

Two steps for a better bowl of oatmeal

Step One: Soak Your Oats

Why settle for soggy oatmeal when you can spoon up more satisfying steel-cut oats as the backbone for your most important meal of the day. The key to slashing the cooking time is to soak them overnight. Place 2/3 cup steel-cut oats, a pinch of salt and 1 3/4 cups water in a medium-sized saucepan. Bring to a slight simmer, immediately turn off the heat, cover and let sit overnight.

Step Two: Heat and Build Your Flavor

In the morning, stir in a couple of splashes of milk and any of the stir-ins below and then heat over medium-low for 5 minutes, stirring a couple of times. Dump into bowls and then apply the toppings of choice. This makes enough for two servings. To reheat leftovers, place cooked oatmeal (minus the toppings) in a saucepan with a touch of additional water or milk and heat over medium-low heat until warmed through.

4 Easy, Delicious Oatmeal Recipes

pbj-oatmeail

PB&J Recipe

STIR-IN:
2 Tbsp peanut butter
1⁄4 cup strawberry jam
1 tsp vanilla extract
1/2 tsp cinnamon

TOP:
1/4 cup unsalted roasted peanuts

pumpkin-pie-oatmeal

Pumpkin Pie

STIR-IN:
1/3 cup pumpkin puree
2 Tbsp ground flaxseed
1 tsp vanilla extract
1/2 tsp ginger powder
1/4 tsp ground cloves

TOP:
1 chopped apple
1/4 cup sliced pecans
4 tsp maple syrup

egg-salad-oatmeal

Egg Salad

STIR-IN:
2 cups baby spinach
2 Tbsp sun-dried tomato pesto

TOP:
2 fried eggs
1 Tbsp chopped chives
1/4 tsp freshly cracked black pepper

mocha-oatmeal

Mocha

STIR-IN:
2 Tbsp cocoa powder
2 tsp instant espresso powder
1 tsp vanilla extract
1/2 tsp cinnamon

TOP:
1 cup raspberries
1/4 cup sliced (or chopped) hazelnuts





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Running

Sinead Diver on Never Counting Yourself Out – Women’s Running


Austrailian-based elite distance runner Sinead Diver, 42, has a knack for challenging–and shattering–perceptions.

Sinead Diver was an extremely active child growing up. But the conservative Catholic school she attended in the small Irish town of Belmullet didn’t encourage girls to participate in athletics, aside from playing a little basketball at lunch.

Because of her love of sports, she went on to study physical education at the University of Limerick. But it wasn’t until after the birth of her first son, Eddie, in 2010, that she gave running a shot at age 33. And we’ll just say this right now: Her results were anything but common.

After only two years, Diver had secured numerous state titles and won the Australian Half Marathon Championship. Initially her focus was on shorter distances—track races, 10Ks, half marathons. But knowing that she got better when the races got longer, she was intrigued by the marathon. After the birth of her second son, Dara, in 2013, Diver decided to try.

Her talent for the 26.2-mile distance was immediately apparent. In her debut, the 2014 Melbourne Marathon, she ran a 2:34:15 and placed second. At the 2018 Melbourne Marathon, she finished in 2:25:17. And she hit a new personal best, a 2:24:11, at the 2019 London Marathon. “After my first one, I knew that was the distance for me,” Diver says.

Working full-time as an IT consultant, Diver credits running with helping her gain more self-confidence. But it hasn’t been without a few challenges, too.

“People have a perception that if you didn’t come through the normal pathway, that you don’t have a place here,” Diver, now 42,  says. “We need to be more open to the different pathways to the sport. It’s not like other sports where you have to learn and master skills for years. If you put in the training and are self-motivated, you can do well. It’s great that it’s so accessible.”

And while she’s happy to serve as inspiration that it’s never too late, she would prefer that her age not be the only thing people acknowledge. Yes, she’s 42, but she’s a lot more than a number and she doesn’t see her age as a handicap.

“In some ways it’s a compliment, but they don’t say to other people, ‘You’re the best person from New York, who lives on 54th Street, who has dark hair.’ I just want to be in the open-age category, because that’s where I’m competing,” Diver says.

Her plea became even more relevant after her recent fifth place female finish in the 2019 TCS New York City Marathon. Instead of her finish time (2:26:23) being reported with the other top female runners, she was listed in a separate category—as a top 40+ athlete.

“People are trying to put a limit on what I can do. It has taken a while for other athletes to come around and see that I have talent and belong,” Diver says.

Turning her attention to Tokyo, she hopes to keep showing people. “For me, it’s been nine years of training every day with gradual improvement,” she says. “To make it to the Olympics would be a dream come true. I’m in a position where I could potentially make it, which I never thought possible.”

Diver credits her coach, Nic Bideau of the Melbourne Track Club, and the supportive training environment that he creates as key in achieving her breakthrough performances and consistent improvements. Another factor to her success: staying injury-free. While she’s had her fair share of knee and tendons injuries, she hasn’t had any major setbacks in the last two years.

To prepare for Tokyo, her training will look a lot like her previous marathon cycles. She’ll average 100-125 miles every week, typically two runs each day; she’ll likely incorporate heat training, a training camp, and workouts with long, high-intensity repetitions. In addition, Diver’s company will allow her several months off work, so that she can train and prepare like an elite.

With her eye on the Australian marathon record of 2:22, Diver plans to keep dreaming big and working relentlessly. She will line up against five sub-2:19:00 women at the 2020 Virgin Money London Marathon, including defending champion Brigid Kosegei of Kenya. “I’m not sure how long this will continue,” she said, “but I will give it everything that I have now while I have the opportunity.”





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Running

How to Successfully Cut Back On Sugar – Women’s Running


Do it for more energy, better sleep, and easier weight loss.

The following is adapted from the new book Sugar Free 3 by Michele Promaulakyo, former editor-in-chief of Women’s Health and Cosmopolitan.

Let’s start with the pros: sugar is what fuels—literally—your runs, when it gets broken down into blood glucose. And it’s not just your body, your brain needs sugar to survive and thrive. But, eat too much sugar and suffer the opposite effect. You’ll be sluggish during workouts—and everything else. Research shows that one of the brain chemicals (called orexin) responsible for making you feel awake gets suppressed when you consume sweets. 

The thing is, getting too little sugar is not a concern for the majority of women who eat a well-balanced diet that includes fruit, healthy carbs like sweet potatoes, and even dairy products. Those are all healthy sources of the sweet stuff. And the occasional mindful indulgence in the form of a cookie, the latest pastry sensation, or whatever your fancy, is not off-limits. No—sugar in its most sinister form exists as “added sugar” in products you may not even realize its lurking within. Think: flavored Greek yogurt, ketchup, salad dressing, and other staples that you thought were totally healthy. 

To help you reduce your intake of added sugars and feel more energized, here are three strategies to implement to kick off your 2020 on the right foot.

Look for “added sugars” on the ingredient label. 

In 2016 (and going into full effect in 2021), the FDA mandated food manufacturers include “added sugars” under the Nutrition Facts in addition to “total sugars”. They define the former as sugars that “are either added during the processing of foods, or are packaged as such” and include a laundry list of what qualifies. When you flip over the package of an item you’re considering, make sure there are zero grams of added sugars.

Select a sugar sponsor. 

Talk to your SO, your BFF, or a trusted colleague about your desire to cut back on added sugar. Ask them to be your “sponsor” and to help you stay on track. Then, if you’re tempted to overindulge in the sweet stuff, shoot them a text or call them for a reminder of why you’re doing this. Maybe it’s because you want all the energy you can get for your runs, or maybe it’s to feel more clarity at work, or to clear up your skin (yep, reducing sugar can do that too!)—whatever your reason, internalize it and share it with a buddy. Maybe you’ll inspire them to get on board with you too. 

Drink more water. 

Whether you’re a La Croix junkie or prefer good old tap water, try sipping some H20 when you get a sugar craving, as thirst can sometimes masquerade as hunger. Better yet: Make your own “spa water” by spiking the plain stuff (flat or sparkling) with fruit (think: sliced citrus, strawberries, pineapple or watermelon), cucumber, or even herbs like mint. Set a goal to drink half your body weight in ounces per day—more on run days. 

 

(For more tips, plus recipes and a 3-week plan for more energy, better sleep, and surprisingly easy weight loss, check out Sugar Free 3, available now on Amazon. Or or check out the companion video series on Openfit.com.)

Sugar Free 3, tips for cutting back on sugar

 

 





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Running

Review: Nordgreen Philosopher watch


Nordgreen Philosopher watch
£164

(Use code MENSRUNNING for 15% off)

It’s a fact: runners are obsessed with time. From the moment you start to consider yourself a ‘runner’, your journey is measured in time. The less time you take for a run, the better you are getting. And so the love affair that runners have with their watches begins.

And yet the aesthetics of modern running watches still leave a lot to be desired. While functionality has everything cornered, from calorie counting to the day’s weather, the simple process of telling the time can be quite tricky!

As a runner with both an obsession with time and timepieces, I prefer to compartmentalise my watches: my Garmin for runs, and something more aesthetically pleasing for anything else.

Enter Danish brand Nordgreen. Scandinavia’s obsession with finding the meeting point between function and beauty is perfectly realised in the watch. A good watch requires both design and master craftsmanship; sure, it doesn’t need to look good to work but since you’re going to wear it on your wrist every day, it should.

Nordgreen makes watches that reflect the Danish design tradition in both their aesthetic and craftsmanship. They sell direct to consumers, so prices are surprisingly affordable for the high level of quality. Each watch has a range of strap options, so you can change up your look without having to get a new watch. 

The company says its Philosopher model (buy it here for 15% off) is designed to celebrate “our ability to think differently, learn from the past, act now, and create a better future”. Whether a watch can achieve all of that waits to be seen but it does look gorgeous.

The conical shaped case has a wider base than face, creating a sharp two-piece dial that draws the wearer’s eye to the centre of the timepiece. The elevated watch case, clean-brushed look, and tugging lugs provide the finishing touches to the watch’s unique design.

The company’s name blends its Nordic credentials with a focus on sustainability, exemplified by its recyclable packaging and partnerships with sustainable manufacturers. In addition, everyone who buys a Nordgreen watch has the opportunity to support one of three global NGOs in the fields of health, education and environment. The brand really does put its mouth where its money is.

We love the looks of this watch: it’s clean and beautifully understated. What’s more we’ve partnered with Nordgreen to give MR readers 15% off for a slice of Danish cool. Now that’s bringing home the (Danish) bacon!

BUY HERE NOW



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Running

Ultrarunner Clare Gallagher Discusses Climate Crisis – Women’s Running


We know. Ultrarunning isn’t an Olympic sport (though rumor has it cross country will be featured at the 2024 Paris Games). But Western States Endurance Run defending champion Clare Gallagher still has a critical year ahead. To make a list of powerful women in the sport at this moment in history and not feature Gallagher? That would be a big mistake.

She’s proven her prowess on the trails with a 2016 win at the Leadville Trail 100 and a victory at the prestigious CCC 100K in 2017. Then came the dramatic victory at Western States in 2019, which came down to a sprint finish—or at least ultrarunning’s equivalent. Gallagher, 27, had to find her leg speed in the last six miles when runner-up Brittany Peterson chased her down. Somehow Gallagher dug down deep to fend off the challenge and finish in 17:23:25, the second-fastest women’s time on the course.

Fast? Yes. Funny? Hilarious is more accurate. But Gallagher is just as widely recognized for her environmental advocacy and devotion to drawing attention to climate change as she is for covering 100 miles very quickly on foot. Case in point: she spent the two weeks leading up to Western States not tapering, but packrafting and mountaineering in the Arctic National Wildlife Refuge, which is under threat of oil drilling.

“The whole point of the trip was to see a very fragile ecosystem where thousands of people rely on that ecosystem for their livelihood. How can you say ‘no’ to that?” says Gallagher, who is based in Boulder, Colorado. “Western States will come and go, but I do feel like with the severity and intensity and timeliness of the climate crisis, as these opportunities come up I have to take them. It won’t compare to the opportunity to run a race.”

Her love of the outdoors and of running go hand-in-hand with her environmental work.

“Even in the Denver metro area, we have some of the worst air pollution in the country on certain days. The entire American west has the constant threat of fire,” she says. “Being outside every day for a run, I feel so strongly about protecting that ability and the lifestyle that running allows all of us. Right now we have these existential threats to our lifestyles. It’s my duty to talk about them.”

So, when Gallagher thinks about 2020, it’s less about the Olympics and more about the election. She’ll go on speaking tours throughout the year in swing districts, where runners have the option to vote for environmental champions or not. “I feel like this election is the biggest of my lifetime with what’s at stake environmentally,” she says.

She’s planning to defend her title at Western States in June, too.

“Although I don’t think I’ll be embarking on an Arctic expedition beforehand this time,” she says, with a laugh.

This profile was first published in the January/February 2020 print issue of Women’s Running as part of “Front Runners: 20 Power Women of 2020” which celebrates 20 elite female runners who are giving power new meaning, and a new image. You can see the full list of honorees here.





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Running

Williams attempts John O’Groats to Land’s End attempt


We spoke to Williams ahead of his epic attempt

On 25th May 2019, Saucony ambassador and ultra-runner James Williams will start an attempt to break a world record, running from the bottom of the UK to the top – Land’s End to John o’Groats. In this test of human endurance, he’ll need to run around 100 miles a day, sleep for around four hours per night and complete the challenge within nine days, two hours and 26 minutes.

We caught up with him before his feat of endurance

MR Why have you decided on this particular challenge?

JW I’ve wanted to run from Land’s End to John o’Groats for a number of years. That’s because it is one of the classic journeys in the UK. Much like people say about going to Timbuktoo. Land’s End to John o’ Groats is an almost mythical journey.

Whilst discussing it with my wife (on our honeymoon), I decided that if I do it, why not see if I could realistically attempt the record. The past 18 months of training has made me believe that I can break the record. So here I am!

MR What’s been the biggest difficulty in preparing? 

JW Trying to fit extremely high mileage whilst also having quality time with my family. We’ve had to make tough choices as a family, which has meant that I’ve not seen as much of my family as I want. But we’ve also tried to get round this in a number of ways. For instance, I wake up at 4am most days so that I can get my long runs in whilst people are sleeping. I get back almost every single evening to put my daughters to bed and have dinner with my wife. And I have Sundays off as a rest

 MR What do you anticipate as being the toughest element in the attempt?

The psychological factor is going to be the biggest part to contend with. I keep thinking that when I hit Scotland, I’m still barely halfway. Which boggles my mind a little bit!

MR It’s by far from a soft record. Do you have a target time in mind?

JW I am attempting to break the record which is currently 9 days, 2 hours and 26 minutes. My plan ‘A’ is to give me buffer of about 24 hours. But this is because I know that not everything will go perfectly. So this gives me time, if needed.

MR Are you making your data available for public viewing? (i.e. can people follow you in real-time?)

Yes. All my data will be uploaded to my Strava profile – https://www.strava.com/athletes/8348550

There is a live tracker which people can follow – http://live.opentracking.co.uk/lejog19/

 My Instagram, Twitter and Facebook profiles will also be updated throughout

People can also visit my website to find out more about my attempt – https://www.jamesrunsfar.com/lejog-2019. And if they sign-up with their email, they’ll get a free training plan template to plan their own adventures!

MR What’s your training been like in preparation?

JW I’ve been planning for this for the last 18 months and training specifically for the last 12 months.

For the past 6 months, I’ve been waking up at about 4am each morning to get long runs in. And I’ve been averaging around 200 miles per week since Christmas. My biggest weeks have been 300+ miles. And the biggest training weekend including 80 miles on the Saturday and 80 again on the Sunday. With my support team there helping out.

There’s a huge amount of training. But also a massive amount of logistical preparation – I’ll have two motorhomes, a cyclist, huge amounts of food and drink. Efficient route navigation will also be critical. And so I’ve been doing all of this alongside the physical training.

MR You’re rotating Kinavara’s for the attempt: what works for you in this shoe?

JW I’ve used the Kinvara for about 6 or 7 years and loved them. They’re lightweight, fit my feet perfectly and are a great all-round trainer. I also think they look great. One of the Kinvara 10 models looks more like a lifestyle shoe, so I can get away with wearing it around the office and when I’m out with friends!

• James Williams is a Saucony UK athlete and an avid wearer of the Kinvara 10. You can follow the progress of his world record attempt at www.saucony.co.uk and www.jamesrunsfar.com



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RunningTrending News

Running After Her Goals. Lina The Track And Field Star.

Hello everyone. We had the chance to interview the amazing Lina. Lina has a interest for Running. She is nineteen years old. She participates in Track and Field at the University of Physical Education. Lina is a very talented runner who has big plans for herself. She is a dual threat because she is balancing her education and sports at the same time, that shows her commitment to craft. She is definitely a good person for teenage girls around her age to look up to as a role model. We hope nothing but the best for her because we know she has the potential do do amazing things and go far far in life. Make sure you check out her instagram page. She currently has 8.1k followers lets try to get her to 9k.

How old are you?

I’m nineteen years old.

You participate in Track and Field. What events do you run?

Yes, I do athletics.  I’m running a sprint, specifically 100 and 200 meters.

What are some of your goals in the future for track?

I study at the University of Physical Education, namely a track and field coach, so I’ve connected my whole life with it.

What’s your favorite race you’ve ever ran?

Every competition is important to me.

How far would you like to go with track and why?

As an athlete I plan to finish my activity, but as a coach I want to go to the end.

What are some of your major goals for your life in the future?

Bring up a sports generation, open your own fitness center.

Do you have any advice for teens in your field?

Never give up and do not lose heart!  everything will turn out if you really want this, well, you need work above oneself.

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BasketballRunningTrending News

Daylee The Dual Sport Athlete (Basketball & Track)

Hello Everyone. We’d like to intorduce you to Daylee. She is a High School Dual sport Athlete. She currently plays basketball and track. She has commited to Frenso State University for both sports. Everyone make sure you catch a few of her college events and check out her insta.

How old are you?

I’m 17

So you play basketball what position do you play? Also who do you base your game off of?

Really just myself but if I had to choose I base my game off of a couple different people I guess. Shooting wise Steph and Klay I use to shoot a ton a 3’s but not anymore. I’ve developed a mid range game too and a lot of people use to say that’s KD’s and Maya Moore’s game. I love defense! I love Alana Beard defense I wanna be like her when I grow up 😂.

You do track as well what events do you do and describe your best track experience. 

I’m a hurdler I do the 100m hurdles and 300m hurdles in high school. I also run the regular 400m and in college I run the 400m hurdles. My greatest track experience I would have to say would be when I was in the six grade. I placed in Nationals for both AAU and USA in the 800m. That experience was awesome because I got to be on the podium at such a young age.

So your recently commented to Fresno state for basketball and track what was that like? 

It was AMAZING! I can’t describe the feeling because to know my story and what kind of journey I’ve been through from getting bullied and speaking up about it to being cut because of it my Jr year to having to transfer to a new school mid year wasn’t easy. But with the grace of God giving me strength I continued to show people how strong I am. It took a lot of hard work and mental focus. I had a lot of wonderful schools and colleges that recruited me but Fresno State coaching staff have been recruiting me for such a long time since the 8th grade that it just felt like home! This seemed like the right fit for me. They got to know me as a person and knew how much I love track and worked really hard in getting the track coaches involved.

How do you manage both track and basketball especially them being back to back seasons?

It’s definitely not easy and takes a lot of hard work and discipline. As soon as basketball season is over I rest my body a lil but then I go straight into track mode. I never really stop basketball because I’m always still training even while I’m in track season. 

What are some of your athletic goals for college?

 My goal in basketball is to win our league the mountain west and try to make the NCAA tournament. Same thing in track to win league and make it to the NCAA’s in track. 

Do you have any advice for teens in your field?

My advice is to always bet on yourself and believe in yourself. Be your own trendsetter. My entire life some people has always told me I should just pick one sport not two but years later my hard work has finally paid off and I’m going to go to college for not one but two sports I love. Stay strong you may experience hardships but you’ll persevere!

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Durrelliott - News Source For Teenagers