Carbohydrates have received some negative press through the years. However, as active women you NEED carbohydrates to fuel your training and active lifestyle. Carbohydrates fuel our brains for clear thinking and our muscles for energized movement. The body breaks down carbohydrates to a usable energy called glucose. Glucose is the primary fuel for your brain and muscles. And did you know fat can only be burned for energy when carbohydrates ignite that process?

Some carbohydrates are better than others. Complex carbohydrates found in Luna Bar, grains, and beans provide a more sustained release of energy. While Simple carbohydrates found in fruit, juices, and sugar provide a quick boost in energy. Both types of carbohydrates are needed for exercise and can be found in Luna Sport Moons and Luna Sport Electrolyte Splash.

From a daily nutrition standpoint carbohydrates are sometimes classified as “good” and “bad”. Better carbohydrate choices not only provide energy, but nutrients such as vitamins, minerals, phytonutrients, and fiber. Good examples include whole wheat, legumes, fruits, and vegetables. These foods not only keep you energized but also provide valuable antioxidants to help you stay well. Since they also contain fiber they are more slowly digested, which may help with weight control because you feel full longer and they have a moderate effect on blood sugar.

On the opposite end of the spectrum are more refined carbohydrates like soda, potato chips, white bread, white rice, and white flour noodles. They contain little to no fiber, and when consumed alone, they digest quickly leaving you hungrier than before you ate them.

Never eliminate a food group as that only leads to food cravings. But do choose healthier carbohydrates most of the time – they fuel you right!

Learn more at www.lunabar.com/

Running on uneven terrain makes muscles develop more naturally, and the important oxygen uptake capacity is also developed. Uneven terrains are also gentler on the feet. Nowadays, terrain running is being replaced with hill training, with repeats up a hill alternating with recovery jogs or walks (e.g. 8x300 meters (50-60 seconds) at 80-90% maximum heart rate). Hill repeats add strength and intensity to your training. Also, maximizing oxygen uptake is easier up a hill than on an even-leveled track.

Good running technique is important during hill training. If you can run hard comfortably uphill, your running economy on an even-leveled track will obviously improve greatly. It is important for an athlete running a specific event (e.g. a marathon) to prepare the body and muscles by training in racetrack conditions. By measuring distance and elevation, runners can design training sessions that develop specific characteristics in specific conditions.

Hill training improves general endurance and speed, but keep in mind that such training is always hard on the muscles. In other words, you should recover well, even when your heart rate remains in the general endurance area. It would be a good idea to do some hill training on rough terrain, for natural hill variety.

Hill training offers a perfect opportunity to improve running-specific muscle strength. When improving strength through hill work, it is important to keep repeats rather short, to avoid the high levels of lactic acid.

There are various ways to improve muscle strength, in fact varying the stimulation is very important. Try doing 20-50 meter repeats with a good combination of different ingredients, such as backward running, side-leaps or jumps (very good for the buttocks and hamstrings.)

Remember to start with small doses, since this kind of hill training will easily overexert your muscles and require long recovery time. Once you've done a few sessions, your body will adapt and training will become more beneficial.Join the training revolution and win a polar goody bag.

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