Fitness and Diet Tips(Part Three)

Turn your delusion day almost

Feeling vicious about that monster ice cream sundae you enjoyed at your niece's birthday party? Don't beat yourself up! It takes a lot of calories—3,500—to profit a pound of body fat. "So really, that one off day doesn't usually result in any important weight gain," says Newgent. It's about what you do the next day and the day after that's really important—so don't stand off-track. So be sure to whittle away at those additionl calories over the next day or two, preferably by boosting exercise rather than eating too little. Fasting is not the healthy answer!

Eat this, manage that

When you have a 5- or 10K (you get to eat more with a half or full marathon) on your calendar, it's urgent to plan out what you're going to eat the morning of the big day—something that will keep you fueled and also go down easy. While everyone is different, "We always have good luck with a high-carbohydrate breakfast such as a small bowl of oatmeal with fruit or a pair of pieces of toast with peanut butter or cream cheese," says Andrew Kastor, who also advises eating around 200 to 250 (primarily carb) calories about 90 minutes before you warm up for your run . And don't worry about nixing your a.m. caffeine fix on race day. "Coffee is great for athletic performances," Kastor adds, because it makes you sharper and may even give you extended energy. Talk about buzz-worthy!

Say hello to H20

Whether you're heading off to turning class, boot camp, or any other exercise, it's always important to hydrate so you can stay energized and have your best workout. Electrolyte-loaded athletic drinks, though, can be a shower of unnecessary calories, so "drinking water is usually fine until you're exercising for more than one hour," says Newgent. At that point, feel free to go for regular Gatorade-type drinks (and their calories), which can give you a helpful replenishment boost. But worry not if you like a little smell during your fitness: There are now lower- cal sports drinks available, adds Newgent, so look out for 'em in your grocery aisles.

Run with this

Before you hit the road, make sure you're packing these key staples: a clock to log your total time (or a fancy GPS to track your mileage), an iPod with great amp-you-up music, a cell phone if you don't mind staying onto it, and a RoadID (a bracelet that includes all your vital info, $20; roadid.com). And on a sunny day, put on sunglasses. "They reduce glare, which can loss squinting, finally releasing the tension in your shoulders," says Andrew Kastor. And that's a performance bonus, because relaxing them helps conserve energy on your runs. Hey, we'll take a boost where we can get it!

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