Blog: Feature Stories

Is the Mediterranean Diet a Good Fit for Runners? The Mediterranean diet is having a moment, as the kids like to say. More accurately, it’s having yet another moment. As far back as the 1950’s, researchers picked up on the health benefits of how people in these regions ate. By the 1990’s, the Mediterranean diet was widely known – and wildly popular – while still sharing the spotlight with talk show and magazine fodder like, the Ornish Diet, the South Beach Diet, the Atkins Diet, and the cabbage soup diet. Yeah, that was a thing.  

“The Mediterranean diet is really a just general term to describe the eating habits inspired by the countries bordering the Mediterranean sea,” said Matt Dengler, a Registered Dietician, and owner of RxRD Nutrition. “Think Greece, Italy, Spain, and Southern France.” 

It generally includes a high consumption of fruits and vegetables, whole grains, healthy fats, and lean protein. Additionally, intake of red meat is limited and wine may be consumed in low to moderate amounts usually during meal time, added Dengler. This style of eating is generally looked as beneficial due to its emphasis on more nutrient-dense whole-foods and limiting processed foods. 

“Like most diets, people have a hard time subscribing to a strict list of ‘allowed’ foods and ‘restricted’ foods,” said Chef Rhonda Stewart, Senior Instructor at the College of Culinary Arts atJohnson & Wales University. “The Mediterranean diet takes a more holistic approach by incorporating diet into a healthy lifestyle.” 

It’s not just about the food, but about how you live AND eat, said Stewart, including getting plenty of fresh air, exercise, sleep, as well as nutritious meals. The focus remains on the food even though the concept is so much more than diet. 

By comparison, the American or Western diet, is higher in added sugar, saturated fat, larger portions, and red meat. Western dietsalso include a larger amount of processed foods such as chips, crackers, cookies, baked good, sweets, etc. Those eating a Western diet tend to eat lower amounts of fruits and vegetables, meaning they’ll also get lower amounts of fiber, phytochemicals, and antioxidants; all of which are beneficial for overall health and longevity.   

What’s in it for runners: 
Runners can benefit from following a Mediterranean diet in several ways, said Dengler. The Mediterranean diet includes carbohydrates such as whole-grains, fruits, and vegetables which provide sustained energy while running. It also includes healthy fats, such as fatty fish and olive oil, which can reduce inflammation and aid in recovery. Additionally, the abundance of fruits and vegetables provides antioxidants which can combat oxidative stress placed on the body during bouts of intense physical activity and also help with recovery. 

The principles of the Mediterranean diet apply throughout training, too. When preparing for longer runs, healthy carbohydrates such as oats and brown rice can provide energy and help fuel performance. For shorter runs, fruit is a quick-digesting carbohydrate which can provide immediate energy. Runners can optimize recovery by consuming omega-3 fatty acids in the form of fatty fish, nuts, and seeds.

Here’s how to make it work:  You don’t have to work hard to reap the benefits of a Mediterranean diet, added Chef Stewart. And it doesn’t have to be complicated or expensive.  

-Think clean and lean. Proteins can be grilled or roasted, with a pregame marinade in some garlic, olive oil and lemon juice. Same treatment for the vegetables.  

-Plan ahead. Think fresh and simple.  If your life includes a typical work week, grill extra protein on Sunday.  Use this for quick meal prep during the week.  The Sunday grilled/roasted chicken can then be Monday’s chicken salad with a lemon vinaigrette.

 -Avoid commercially-packaged products such as rice mixes or sauces. They may be easier but they also have unwanted added ingredients such as preservatives or unnecessary sugars. Use olive oil, garlic, fresh herbs, and spices to liven-up any dish. 

 -Make your own salad dressings. These can then also be used as a quick marinade or added flavoring to your rice or quinoa.  

  -Make extra grains for dinner and save “planned-overs”  to create a take-to-work lunch salad with your homemade vinaigrette.

  -Keep whole grains and legumes on hand. Animal-sourced protein is not required. A can of chickpeas, cannellini beans, or black beans can be a good start to a delicious meal. If available, choose the “low-sodium” version. 

 -Be creative. When you think Mediterranean, don’t limit yourself to these countries. You can easily incorporate these healthful concepts of more fruits, vegetables, whole grains, and plant-based proteins into the cuisine of your culture.  

You don’t necessarily need to follow the Mediterranean Diet, or any diet to be healthier and fuel your performance. Incorporating a wide variety of healthy lean meats or plant-based proteins, whole grains, nuts, seeds, fats, fruits and vegetables onto your plate benefits your overall health and your running. 

 What works best for you is eating the healthy foods you love that make you feel good and run great, too. The Mediterranean Diet can provide the structure and guidance you need to get started.  # # #

Whether you’re running a marathon, running for fitness, for fun, or all of the above… at some point, you’ll need to buy new running shoes. Not that this is any news, but one size or one brand does not fit all; and what works for your running buddy/Olympic athlete/TikTok dancer/influencer/Redditor, etc., may not necessarily be the best for you.

Yes, the internet is full of options, and you may strike gold. But there’s a really real resource in your local specialty running shop. We love us some local running stores, and Charlotte has some great ones. Wherever you live probably does, too. Check them out! We asked our friends at Charlotte Running Company, Run For Your Life, and the Ultra Running Company for tips to help you get your next new pair of running shoes.

Trust the People and the Process

“Trust the folks at your local running specialty stores,” says Nathan Lehman at The Ultra Running Company. “They really know what they’re doing and are absolutely passionate about getting you in the shoe that’s right for you.”

“Specialty running shop associates and their owners are invested in your local running community and know all about the local running, walking, and racing scene,” says Charlotte Running Company’s, Donny Forsyth. “They really are your best resources for any and all things running and walking, including shoes.”

Size is Just a Number

“Some extra space around the toes is a good thing for foot health, so embrace that space,” says Run For Your Life’s Chris Elkins. “Circulation is great… numbness and sore toenails, well, that’s not so great.”

Be open to trying different brands, styles, and sizes. Running shoes change and update every year, so your favorite shoe from 5 years ago might not be the same one today. And the shoe that was too wide back in the day, might be the perfect fit now.

Consider Where and How You’ll Run

Think you’d like to tackle some trails? Maybe you’re ready to take on your first 5k or even a marathon – good for you, by the way. That’s helpful information for the folks at your running specialty shop, too. Let them know!

While you’re at it, bring your old or current running shoes with you. They can be a helpful assessment tool. Same for your socks. You’ll want to bring the same kind you run in to use as you test and try out new shoes.

Don’t Believe the Hype

Well, not all of it, at least. Sometimes there really are dramatic and incredible advances in footwear. Sometimes it’s just marketing. Depending on how and where you run, the latest “shoe tech” may be of no benefit to you. Get the fit dialed in first, then you’ll probably have some options in brand, color, and such.

“And if it’s been a long time since you’ve been properly fit for running shoes, don’t get hung up on size or the brand your friends run in,” adds Lehman.

Share Your Pain Points, Quite Literally

Let the folks at your specialty running store know if you’re experiencing pain while you run or after you run; if you’re currently injured or recovering from an injury; or if you’re harboring any other aches and pains. Adding this information to their visual assessment of your running form can help them make even better running shoe recommendations.

And if your pain point happens to be in your wallet, let them know that, too. The most expensive running shoe in the store isn’t necessarily the best one for you and your running.

No Need to Rush

At most specialty running shops, you don’t have to make an appointment. If this is a new experience for you, you can always call or message ahead of time to find out when they are typically not at their busiest, and ask how long the fitting process takes and what it entails. Again, it’s a process, in the best kind of way.

“Be prepared to walk or run on a treadmill so we can record or view you and share that analysis with you,” says Forsyth. “Expect to have several options for you to try, until you find a pair that you love based on fit, feel and cost.”

Afterward, take time to get used to your new shoes.

“Most foot pain with new shoes comes from doing too much, too soon,” adds Eklins. “Break in new shoes gradually on short walks, easy runs, or on your non-running days, then ease them into your regular workouts.”

Bottom Line

Expect a good pair of running shoes to last anywhere between 300 miles or so. But, like the tire companies say, “your mileage may vary.” You’ll get more life from your running shoes if you use them exclusively for running. Save your old pairs for kicking around, cutting grass, and doing errands. Or, you can always donate them to a charitable organization. Most specialty running shops take those donations, too.

It would be great if we could all just lace up, tune out, and run on. However, some people out there will straight-up take advantage of a lone runner trying log a few miles. Running safety is a team effort, so let’s look out for each other. And like any team, our individual actions matter, too. Here are a few tips to keep in mind as you head out the door.

Find a Friend: Solo miles are a beautiful, cathartic thing. But the biggest deterrent to victimization is a running buddy. Yes, there is indeed safety in numbers. Find a running buddy and be willing to be flexible on start times, locations, mileage and such. Need some new running friends? There’s literally a run club that meets most any day of the week. Or, call your local specialty run shop. Most of them host weekly runs, too!

Run With the Sun: This tip for runner safety is one that we’re sure you’ve heard before; and for good reason. You should run when the sun is out. You can see everything around you, other people and cars can easily see you, and crime occurs less frequently in daylight hours. All of those sound like wins to us.

Light the Way: If you have to run in the dark consider running with lights. You’ll want to have lights so cars and people can see you, and you can see them as well as your environment. Your eyes are your first line of defense, so make sure you are staying vigilant if you are running at night. Consider lights that attach to your clothing and a hand or headlight to illuminate your surroundings.

Shake Up Your Route: Make sure your routes aren’t always the same. For one, a new route can let you see new parts of your city and will keep your runs fresh and interesting. Choosing a new route also has the added benefit of making you less predictable to those that might not have the best intentions. If your only safe route is the same route, then vary your start times and the direction of your run.

Take Control of Your Apps: Speaking of your route, it doesn’t matter very much if you change up your route if you are posting it to Strava, MapMyRun, and social media. Consider whether or not you need to share the map from every run. If you do enjoy posting your running map at every run use the security settings on apps like Strava to hide your start and end locations. This is especially important if you are starting and ending your workouts at home.

Trust Your Instincts: It’s important to trust yourself. If you feel like something is wrong, then consider changing your route, cutting a run short, or even skipping a run entirely. Safety is always preferable to putting yourself in a dangerous situation. Trust yourself and be an advocate for your own safety on every run! And if you see something suspicious or something that makes you uncomfortable, like the saying goes, “if you see something, say something.”

* Excerpted from our original piece, “Safety First.”

Call it a vegetable, call it a grain, call it a fruit. Either way, corn has a place at the table all over the world. In the summertime, a cookout just doesn’t seem complete without it. This recipe for Mexican Street Corn will take this summer staple next level.

Like all of these Recipes for Runners, we tried this one prior to publishing. Yes, it’s amazing. And, yes, we cooked our corn off the cob in a cast iron skillet. We can’t follow simple directions, apparently, and we just like the way some of the kernels get slightly browned in the process. You do you, and enjoy!

Mexican Street Corn – Chef Rhonda Stewart, Senior Instructor, College of Culinary Arts at Johnson & Wales University

Servings: 4 – 6

Ingredients:

• 6 ears of Fresh Corn on the Cob, shucked
• 1/2 cup mayonnaise
• 1/2 cup Cotija cheese, crumbled
• 1/4 cup cilantro, finely minced
• 1 Tbsp. Cholula or other hot sauce (or to taste)
• 1 lime, both zest and juice

Method of Preparation:

• Cook your corn. (Stovetop or grill)
• You can stovetop cook it by placing ears in cold water, and bring water to the boil.  Cover pot. Turn off the heat. Corn will be ready in 10 minutes and will stay warm until needed. This is an easy method, especially if you don’t want to heat up your grill or your grill is filled with other delicious items.
• Or, grill the corn. Heat grill to medium high heat. Place shucked ears on the grill, turning frequently until some of the kernels are a bit charred.  This gives the corn a delicious nutty smokey flavor.

Make the sauce:

• Stir the rest of the ingredients together in a separate bowl. Once the corn is cooked, spread sauce on each ear and serve.  Enjoy!

Notes:

• Can’t find Cotija Cheese? Other options can include crumbled feta or shredded Parmesan.
• We like Duke’s, but low-fat mayo can work, too. You can also use 1/2 mayo, 1/2 sour cream.
• Not everyone loves cilantro. Parsley, chives, or oregano will work instead.
• Hot sauce. Cholula, Tabasco, Sriracha, Texas Pete, choose your favorite! We used Spicy Chili Crunch because we like it.
• This really completes the flavor profile for this sauce. We use so much around here, we have a bottle of fresh-squeezed lime juice in fridge.
• Leftover corn? (Doubt it!)  You can cut the kernels off the cob, stir in some fresh cherry tomatoes, more cilantro, diced cucumbers and black beans for a great side salad. You can add a simple vinaigrette or more of this sauce.
• It’s not just for street corn, either. This sauce is also great with grilled fish, chicken, sausage, veggies. It will be your new favorite condiment!