Worst Habits of Runners

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People always think that because I run I must lead some über healthy life. Trust me, I'm not the model of health I should be. And while I'm trying to turn over a new leaf -- cutting back on cocktails and French fries and trying to get a little extra sleep -- I learned from speaking with Dr. Christine Gerbstadt, spokesperson for the American Dietetic Association (who also happens to be a triathlete), that I have a whole slew of other bad habits I need to break. Here is Gerbstadt's list of runners' worst habits along with a little guidance for kicking them.

Avoiding Whole Grains
Many runners avoid eating whole grains because they think they'll be doing their stomachs a favor by eating only easily digestible white breads. The truth of the matter is, running itself can cause GI problems and avoiding whole grains isn't necessarily the answer to your tummy woes. "White flour is closer to simple sugar than it is to carbohydrates," says Gerbstadt. "And your body will process it so quickly, you won't get the benefits of it during your run," she says. "While a little white flour isn't terrible, it's best to mix it with some whole grains," she says.

Not Eating Enough Post-Run Protein
If you've ever finished a charity run or competitive race, you're familiar with the food supplied at the finish line: Bagels, pretzels, apples and bananas are the snacks of choice. But what you really need after a long run is a mix of protein and carbs. A good rule of thumb: "You need about 200 to 300 calories for every hour you exercised and 1/3 of that meal should be comprised of proteins," she says. She suggests half a turkey sandwich on whole grain bread, whole grain cereal with skim milk or oatmeal with nuts.

Eating High Fat Foods
Fat won't fuel your run. In fact, it will slow you down. "Fat stays in your stomach longer and requires more blood to digest it than other types of foods, like whole grains," says Gerbstadt. Instead of blood flowing to your heart and muscles during your run, it will be focused on moving that cream in your coffee or the cheese on your sandwich through your stomach and you'll likely feel sluggish and full.

Relying on Sports Drinks
For the first 60 minutes of your run, your drink of choice should be water. During hour two and beyond, follow this rule: Consume eight ounces of a sports beverage every 15 minutes of exercise, 16 ounces if it's really hot. After all, sports drink may deliver electrolytes, but so do bananas and other real foods and they do so with much less sugar, Gerbstadt says.

Trying Something New Before an Event
The few weeks before a marathon or another running event is not the time to experiment with a new food routine. "I experiment up to three weeks prior to an event and then I lock in on my foods like a heat-seeking missile," she says. "If you don't have caffeine before a run, now is not the time to start. And likewise, if you always have caffeine before a run, don't start skipping it now." This applies to gear as well. "Don't change your socks, break in a new shirt or switch shoes right before your big day."

Forgoing Massages
"I know people think of massages as a luxury, but I can't do the kind of training I want to do without it. It helps me perform better and can address muscle issues I can't handle myself," says Gerbstadt. She uses the popular foam roller, used mostly for stretching that often problematic IT Band, as an example. "Most people can't tolerate getting into that muscle the way they need to and the foam roller only does so much," she says.

Not Getting Enough Rest and Rehab
Don't run through an injury, Gerbstadt cautions. "As soon as you're injured, go to a professional and have them tell you how to rehab it. Even if you do the rehab on your own, let a professional tell you what to do," she says.

Now you know what not to do. Find out what to do. Get marathon training tips from running guru Jeff Galloway.