Running & A Healthy Diet

Exercising – What does that actually have to do with a food blog? – Quite a lot, I think! Who follows us knows that we are very interested in healthy recipes and a balanced diet. We love to share our recipes and tips with you.

What means “Healthy”?

Eating healthy means providing the body with all the nutrients it needs in the quantities it requires. This includes a sufficient amount of fruit, but especially vegetables (at least 5 servings a day, 1 serving = a handful, but it can also be more) – and the more colorful the better! Plenty of protein (2 g per kilogram of body weight is a good guideline for healthy, active people), healthy fats e.g. from olive oil, avocado or nuts (at least 1 g per kilogram, especially for women is recommended). In addition, you should keep an eye on your individual calorie requirement. There are plenty of calculators online that can help you figure out your daily calorie need.

However, a healthy diet only does not make a healthy lifestyle. Physical activity is an essential part of this. Especially in a job that makes you mainly stay seated all day, such as an office job, additional exercise is always recommended if you want to stay fit long-term.

Do I have to exercise?

The question arises whether it is now absolutely necessary to exercise. A common recommendation, for example, is to take at least 10,000 steps a day. The current status can be easily determined using a step counter app on a cell phone, but most people fall far short of the target value. To achieve this and thus create a healthier lifestyle, exercising is not absolutely necessary. A long walk and an increase in everyday activity can help as well.

Running for a balanced lifestyle

Nevertheless, I personally appreciate exercising as a good balance to everyday office life. I discovered my passion for running years ago and have been running ever since. In the past, I did it in phases, depending on my mood, but I’ve been doing it regularly for about six years now. Through the training I have noticed many positive effects, which I would like to share with you.

Why should I run?


  • flexible timing
  • enjoy the nature and time outside
  • no planning or preparation time necessary – just take on your running clothes and start
  • improved endurance
  • feel fitter
  • increased calorie consumption (a women of 60 kg burns approx. 500 Kcal in one hour of running )

What do I have to pay attention to? – The basics

Good Shoes

The best thing to do is to go to a sports store for advice and a treadmill analysis. The shoes should be tailored to you and your feet.

Also, there are shoes that are more suitable for forest soil and shoes that are more suitable for asphalt. The differences here are mainly in the profile and the cushioning. I vary between two pairs of shoes depending on the route. Don’t make the look a priority – they usually get dirty anyway. (see picture on the left 😉 )

Comfortable Clothes

Comfortable sportswear is generally recommended for running. Running thighs for cooler temperatures (thermal leggings in winter, so that the legs do not cool down so quickly) or comparable sports pants, and shorts in summer. Functional tops are absolutely recommended, because the sweat dries faster. Cotton tops should be avoided as far as possible, as they soak up sweat quickly and do not dry well.

In very cold temperatures, you should rely on layering clothes, additionally wear gloves and, if necessary, a hat. For rainy days, a thin sports rain jacket is suitable.

General rule: There is no bad weather, just bad clothes!

Enough Energy

To perform to your best you need energy – this is where nutrition comes into play again.

I personally like to have a snack before a run. However, it is best not to eat something immediately before the run, but about an hour before. Snacks that are rich in carbs such as bananas, granola, bars and similar are particularly suitable. In general, it’s worth testing what works best for you.

Tip: We have various healthy snack ideas in our recipe section.

Increase slowly

As a beginner, you should start with easy, shorter runs and slowly increase those.

You will quickly notice how your endurance improves from run to run. You should also take break days to give your body the opportunity to regenerate.

This way you reduce the risk of overstraining your body and also don’t lose the desire to exercise as quickly.

… and the last and most important tip: just start.

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