Running isn't just an effective form of exercise, it's cost-efficient (you need nothing more than a good pair of shoes), you can do it anywhere and it's an excellent way to work through life's little stressors. If running is your exercise of choice, you may want to fuel yourself with these four foods, recommended by running coach Jenny Hadfield:

• Almonds. The vitamin E in almonds helps to prevent achy muscles. Grab a small handful for a snack -- but watch your portion sizes. Even though almonds are rich in healthy fats, they still pack quite a few calories.
• Oranges. Vitamin C helps repair muscle damage caused by running.
  
• Sweet potatoes. A great source of healthy carbs, sweet potatoes are rich in potassium and magnesium -- minerals that runners lose through sweat.
• Tuna. Serious runners need 60-90 grams of protein a day to help repair muscle. Tuna is a convenient and lean source of protein.

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The other day I told you how key it is to feed your body after exercise and suggested you eat these three post-workout power foods. As good timing would have it, just after sharing my message, I received an e-mail from my local fitness center. The topic? The importance of post-workout fuel.

It may seen counterproductive to eat after a workout, said the e-mail. I mean, we work so hard to burn all those calories, so why put more back in so quickly? Well, because an after-workout snack provides vital nutrients the body needs for muscle and cell repair. Eating after exercise also keeps us from feeling ravenously hungry a few hours later.

So, here's the deal: Aim to eat 15 to 30 minutes after the end of a workout. This is the period of time in which the body seems to get the most benefit from ingesting carbs and protein. Try yogurt, a fruit smoothie, or a protein shake and you'll feel energized and revived -- not sleepy and sluggish.

Got a favorite premium food you put in your tank? Tell us what it is.

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I was told by a nutritionist at Canyon Ranch in Tucson, Arizona to make sure I put something in my body after I exercise. Exercise takes a lot out of us. So it's important we replenish what we've lost when our physical activity is complete. The experts at active.com agree and offer some smart eating tips for runners wishing to nourish and repair their bodies after workouts.

Try red bell peppers, they say. Just one provides 380 percent of the recommended Daily Value of vitamin C, a nutrient crucial for repairing connective tissues and cartilage. Vitamin C should be worked in throughout the day, every two to three hours or so until five daily servings are consumed. Also give papaya, cantaloupe, and oranges a try.

Protein rebuilds muscle and also repairs bones, ligaments, and tendons. What better source of protein -- and omega-3 fatty acids -- than salmon. "Eating fish high in omega-3s or taking supplements is like throwing a big bucket of ice water on inflammation," say the experts. Mackerel, flaxseeds, and walnuts will also do the trick.

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If you're getting busy around this time of year with Spring Cleaning around your home, it might not be a bad idea to keep your eyes peeled for some needed repairs and basic home maintenance. Although some repairs are merely for appearance, or maybe resale value, others can be much more serious and impact more than you might think -- namely the health of you and your family.

Covering the obvious problems water leaks can cause to flickering lights indicating increased risk of fire and skyrocketing fuel bills signaling furnace problems, this basic rundown of symptoms and causes (and what to do about them) could be a lifesaver, literally.

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