Foods and drinks runners need to avoid

7 worst foods and drinks for runners

Foods and drinks runners need to avoid

What you eat and drink as a runner can mean the difference between a PB and a stomach-cramp filled running disaster. But what should be avoided, and why? We’ve got you covered. Here are 7 troublesome foods and drinks runners should avoid at all costs.

Energy drinks

Getting a quick boost from an energy drink such as Red Bull is certainly not the same as having a specially formulated isotonic sports drink, so it’s important that runners understand the difference. Whilst isotonic drinks help to replace the fluids and nutrients lost through exercise, energy drinks will only serve to hamper your run by dangerously increasing your heart rate, with the added downside of heaps of added sugar and reduced blood flow. According to a University of Wisconsin study, just one can of energy drink such as Red Bull increases your risk of heart damage, so stick to the real sports drinks next time you need a running boost.

Fried foods

Fried foods are often misconceived as being a potent energy source, and this can be the downfall of naïve runners. Fried foods are extremely high in fat, and not the good kind. Because of their high fat content these foods are extremely hard to digest, which leaves them sitting in your stomach for the duration of your run. That means instead of smashing through your PB, you’ll find yourself struggling along wondering why you’re feeling so sluggish all of a sudden. This sluggish feeling is a result of your body focussing on digesting the fatty foods you’ve eaten, rather than pumping blood to your heart and muscles.

Athlete endorsed products

You might associate foods promoted by star athletes with a healthy diet, but sadly you’d be completely wrong. Researchers from Harvard, Stanford, Duke and Yale found that of the 122 foods and drinks endorsed by athletes in 2010, 80 per cent of the foods were ‘energy dense and nutrient poor’, while 93 per cent of the drinks contained added sugar. This shocking statistic sadly shows that most athletes care more about the money they’re being paid than setting a good example for their fans, so be extremely careful if you buy a product with your favourite sports star on the packet. Especially if it’s Serena Williams, who’s advertised products ranked as the unhealthiest in the whole study.

Dairy

Do you suffer from stomach problems on every run and can’t work out why? Leading gastrointestinal specialist Mary Danilewitz conducted a study and found that the number one cause of stomach pains amongst runners is dairy products such as milk and cheese. This is because these foods contain lactose, which can be hard for certain people to digest. Intolerances like this might not become apparent until you start running, when the added strain on your body means digestion suffers. Luckily there are alternatives that won’t have you doubling over in pain every time you run, such as soy or almond milks.

Foods high in fibre

Although fibre is an extremely important aspect of anyone’s diet, including runners, it should be avoided wherever possible before running. That’s because fibre in the digestive tract produces gas, which in turn causes pain and bloating – not what you want when you’re trying to fit in a good training session. Go one step further with the fibre and it can even cause the infamous ‘runner’s tummy’, which you definitely don’t want to experience (trust us). Make sure you stock up later in the day after you run though, as fibre is great for maintaining bowel health, lowering cholesterol levels, and controlling blood sugar levels.

Energy bars

Energy bars are high in protein, give you energy, and are easy to calorie count – what’s not to like? While protein is a key component of your day-to-day diet as a runner, it can mask deficiencies elsewhere in your eating habits. According to the American Dietic Association, runners who rely heavily on energy bars get more protein than they need, while skipping out on important carbs in their diet. Carbohydrates are a great energy source, and skipping them by cramming in high levels of protein will make you feel sluggish while you’re running.

Alcohol

A hard-earned post marathon beer is the right of every runner, but alcohol should be drunk in moderation for a multitude of reasons. One of the biggest downsides of alcohol for runners is its diuretic qualities. This means alcohol leads to dehydration, which in turn causes muscle cramps and muscle fatigue. If you’re running in hot or cold weather any alcohol in your system will also play havoc with how your body regulates its temperature. When it’s cold, you’ll lose heat more quickly than you normally would if there’s alcohol in your system, and if it’s hot your body will struggle to release enough heat.

http://www.realbuzz.com/articles/7-worst-foods-and-drinks-for-runners/

12 running recipes you need to try

Nutrition and diet advice for runners

It goes without saying that to achieve optimal performance and to help prevent illness and injury, your training should be supported by good nutrition. Good food choices can even help to maximise the adaptations that you get from a training stimulus. Your everyday eating plan needs to provide enough carbohydrate to fuel your training programme and to optimise the recovery of muscle glycogen stores between workouts. Foods rich in protein are important for building and repairing muscles, but a varied diet containing everyday foods will generally supply more than enough protein.  

Written by Louise Damen

Louise is a two-time England Cross Country Champion and a former European XC Trials winner. She has also represented GB at various international events and her marathon PB is 2:30:00.

 

Eating well and eating healthily doesn't have to be boring. There is a common myth that runners only eat pasta, but a varied diet is important and that includes eating a variety of forms of carbohydrate, especially when you need a lot of it! With that in mind I’ve put together 12 runner-friendly meal ideas.

Moroccan lamb tagine with chickpeas and couscous

Both lamb and chickpeas provide a good source of iron and protein, whilst chickpeas are packed full of the essential nutrients, folate, phosphorous and magnesium.

Salmon & sweet potato wedges

Salmon is an excellent source of Omega 3, needed to help lubricate your joints and maintain a healthy cardiovascular system. Sweet potatoes are rich in vitamins A, C and B6, potassium and manganese.

Chilli con carne with brown rice

Beef and kidney beans are good sources of iron, which is essential for oxygen transport and energy production within your body. Brown rice has a lower glycaemic index than white rice, meaning that it provides a more sustained energy release.

Turkey stir fry with mango and chilli & noodles

Turkey is a lean protein packed full of carnosine, a natural substance that can help to counteract muscle fatigue, making it a great choice for athletes.

Vegetable goulash with brown rice and French bread

This is a great dish to use up any vegetables at the end of the week and provides plenty of carbohydrate, whilst brown rice not only provides plenty of carbohydrate but protein and B vitamins too.

Baked quinoa with chicken, apricots and orange

If you fancy a bit of a change then quinoa is a great alternative to other types of grain. It is a great source of protein, fibre and phosphorous and is also high in iron and magnesium. It’s also gluten free and easy to digest.

Homemade pizza with low fat mozzarella

Homemade pizza is actually pretty simple to make and tends to be lower in fat and salt than bought versions. Plus you can select the toppings according to your tastes.

Chilli bean burrito

This dish is great to knock up when you have limited time after training as it is quick and easy to make. Again, you can add whatever vegetables you have in your fridge or cupboard.

Steak, new potatoes & roasted vegetables

Steak is actually a fairly healthy meat for runners so go ahead and treat yourself to a post-race sirloin! Not only is it a great source of muscle repairing protein, it is also high in zinc, which is essential for a healthy immune system. Steak is also packed with iron, an essential component of haemoglobin found in red blood cells and B vitamins, which help convert carbohydrates into fuel.

Butternut squash risotto

Butternut squash is a super healthy food. It provides high levels of potassium, important for bone health and vitamin B6, essential for the proper functioning of both the nervous and immune systems. What’s more with just one average serving of butternut squash you get nearly half the recommended daily dose of anti-oxidant rich vitamin C!

Spaghetti carbonara made with half fat crème fraiche

Half fat crème fraiche makes a great low fat alternative to cream, which makes it a healthier option for runners. Go for whole wheat spaghetti which contains unprocessed whole wheat flour, meaning that its natural bran, germ, fibre, vitamins and minerals remain intact.

Chicken fajitas with mixed vegetables

Fajitas don’t have to be unhealthy. If you opt for lean, muscle re-building chicken and plenty of vegetables that are packed with vitamins, minerals and anti-oxidants, you can make a meal that is both tasty and nutritious.  Just go easy on the cheese and sour cream!
I hope these meal ideas give you some inspiration to try something new. Happy training and happy eating!

http://www.realbuzz.com/articles/12-running-recipes-you-need-to-try/

5 perfect breakfasts for runners

Breakfast ideas that fuel your training

As you know, the food you eat makes a big difference to your performance. Here we show five delicious and nutritious breakfasts you should be eating that will enhance your running:

Nutty muffin

Iron should be an essential part of every runner’s diet because it helps in the production of red blood cells, which carry oxygen around your body. If the optimum amount of oxygen does not get around your body you will end up feeling sluggish and flat. Iron is also important for runners because when sweat causes us to lose this vital mineral. Therefore to prevent energy dips start your day with a nutty muffin, as nuts are an excellent source of iron.
Look for recipes that contain two types of nut, such as an almond and pecan nut muffin, or a walnut muffin made using almond flour. Muffins that contain apricots, pumpkin seeds or prunes are also great if you want to up your intake of iron, as are bran muffins (muffins made using wheat bran). Ideally, try to make these muffins yourself so that you can make them as healthy and nutritious as possible.

Smoked salmon and scrambled eggs

A luxurious salmon and scrambled eggs breakfast is one of the best post-run dishes you can eat. Not only is it delicious, the protein hit you get from both the eggs and the salmon helps to repair your muscles after a run.
It also helps you to consume the recommended daily amount of protein. If you are exercising for more than an hour each day, the average daily protein requirements is 1 to 1.2g of protein per kg of body weight — that’s 60 to 72g of protein if you weigh 60kg. On average, 110g of smoked salmon contain approximately 30g of protein, whilst one egg contains 12.5g of protein. So, if you eat smoked salmon and scrambled eggs after your run you’ll be well on your way to fulfilling your body’s protein requirements.  If you want to increase the healthiness of this dish, swap your eggs for Omega-3 eggs.   

 Banana porridge

Okay, we know we’re not going to win any points for originality by including banana porridge on this list, but in terms of nutrition this tried and tested breakfast is hard to beat. One of the main reasons it is such a winning breakfast is because of the amount of carbohydrates it provides. Every cup of oats contains 28g of carbohydrates and every banana contains a whopping 26g of carbohydrates. In addition to this, oats are a low glycemic index food, which means they provide long-lasting energy.  So, when eaten before you train or race this breakfast provides a huge amount of fuel that will ensure you don’t begin to flag mid-run.
Do you need any more reasons why you should be feasting on this first thing? If you do then you’ll be pleased to hear that bananas are also extremely high in potassium (400mg), which is a mineral that gets lost in sweat during exercise.

Strawberry smoothie

Glugging down a refreshing smoothie after your run is a fantastically nutritious breakfast for you. Why? Well, strawberries are a great source of vitamin C (one cup of strawberries contains 84mg of vitamin C), which will help you to ward off any unwanted infections by boosting your immune system. A study conducted by researchers from the Technical University of Munich found that those runners who consumed less than 50 milligrams of vitamin C each day were – wait for this – 250 per cent more likely to suffer from an upper-respiratory-tract infection (or a cold to me and you) than those runners who did consume 50 milligrams of vitamin C each day.

Greek yoghurt, rolled oats and chopped cherries

Although simple, this breakfast packs a punch when it comes to nutrition. The Greek yoghurt provides plenty of calcium (approximately one cup contains a third of your recommended daily calcium allowance), which is vital to your bone health and possibly your heart health. It also contains live cultures, which importantly help your digestive tract to function. However, in addition to the carbs we get from the oats, a study conducted by researchers from Northumbria University found that cherry juice could reduce muscle damage and aid recovery in rowers. So, adding cherries to this zingy breakfast should also help you to recover quicker after a hard training session.

http://www.realbuzz.com/articles/5-perfect-breakfasts-for-runners/

How Coconut Oil Can Help You Lose Weight

How Coconut Oil Can Help You Lose Weight

By Kris Gunnars | 

Coconut oil is the world’s most weight loss friendly fat.

It contains a unique combination of fatty acids with powerful effects on metabolism.

Several studies show that just by adding coconut oil to your diet, you can lose fat, especially the “dangerous” fat in the abdominal cavity.

Let me explain how that works…

Coconut Oil is High in Medium Chain Triglycerides, Fatty Acids That Boost Metabolism

Coconut oil is vastly different from most other fats in the diet.

Whereas most foods contain predominantly long-chain fatty acids, coconut oil consists almost entirely of Medium Chain Fatty Acids (1).

The thing with these medium chain fatty acids, is that they are metabolized differently than the longer chain fats.

They are sent straight to the liver from the digestive tract, where they are either used for energy right away or turned into ketone bodies.

These fats are often used by epileptic patients on a ketogenic diet, in order to increase ketone levels while allowing for a bit more carbs in the diet (2).

There is also some evidence from animal studies that medium chain fats are stored less efficiently than other fats.

In one study, rats were overfed with either long chain or medium chain fats. The rats fed the medium chain fats gained 20% less weight and 23% less body fat (3).

Bottom Line: Coconut oil is high in Medium Chain Triglycerides, which are fatty acids that are metabolized differently than most other fats, leading to beneficial effects on metabolism.

How Coconut Oil Can Boost Metabolism, Making You Burn More Calories at Rest

A calorie is not a calorie.

Different foods and macronutrients go through different metabolic pathways.

The different types of foods we eat can have a huge effect on our hormones and metabolic health.

Some metabolic pathways are more efficient than others and some foods require more energy to digest and metabolize.

One important property of coconut oil is that it is “thermogenic” – eating it tends to increase energy expenditure (fat burning) compared to the same amount of calories from other fats (4).

In one study, 15-30 grams (1 to 2 tablespoons) of medium chain fats per day increased energy expenditure by 5%, totaling about 120 calories per day (5).

Several other studies confirm these findings. When humans replace the fats they are eating with MCT fats, they burn more calories (6).

Therefore, a calorie from coconut oil is NOT the same as a calorie from olive oil or butter (although these fats are perfectly healthy too).

Bottom Line: Many studies show that medium chain triglycerides can boost metabolism, in one study increasing energy expenditure by 120 calories per day.

Coconut Oil Can Reduce Appetite, Making You Eat Less Without Trying

“Weight loss is all about calories in, calories out.”

Even though I think this is a drastic oversimplification, it is mostly true.

If your body expends more energy (calories) than it takes in, then you will lose fat.

But even though it is true that we need to be in a calorie deficit to lose weight, it doesn’t mean that calories are something that we need to count or be consciously aware of.

Humans are very capable of remaining lean and healthy in their natural environment. The obesity epidemic didn’t start until 1980 and we didn’t even know what a calorie was back in the day.

Anything that reduces our appetite can make us take in fewer calories without having to think about it. It appears that coconut oil has this effect.

Many studies on medium chain fatty acids show that, compared to the same amount of calories from other fats, they increase feelings of fullness and lead to an automatic reduction in calorie intake (7).

This may be related to the way these fats are metabolized. It is well known that ketone bodies (which the liver produces when you eat coconut oil) can have a powerful appetite reducing effect (8, 9, 10).

Whatever the mechanism is, it works. In one study of 6 healthy men, eating a high amount of MCTs caused them to automatically eat 256 fewer calories per day (11).

In another study of 14 healthy men, those who ate MCTs at breakfast ate significantly fewer calories at lunch (12).

So… coconut oil boosts fat burning (increases “calories out”) and it also reduces the appetite (reduces “calories in”).

Bottom Line: Many studies show that people who add Medium Chain Fatty Acids to their diet have reduced appetite and start eating fewer calories automatically.

Coconut Oil Can Help You Lose Fat, Especially The “Dangerous” Abdominal Fat

If coconut oil can boost metabolism and reduce appetite, then it should help you lose fat over the long term.

In fact, there are several studies that support this.

In one study, 40 women were given either 30 grams (2 tablespoons) of either coconut oil or soybean oil for 28 days.

They were instructed to eat fewer calories and walk every day. These were the results (13):

• Both groups lost weight (about 2 pounds).
• Only the coconut oil group had decreased waist circumference (belly fat) while the soybean oil actually had a mild increase in belly fat.
• The coconut oil group had increased HDL (good) cholesterol levels, while the soybean oil had reduced HDL and increased LDL.

In this study, coconut oil did not cause overall weight loss compared to soybean oil, but it did lead to a significant reduction in belly fat.

In another study in obese men, 30 grams of coconut oil for 4 weeks reduced waist circumference by 2.86 cm, or 1.1 inches (14).

There are also other studies showing that medium chain fats lead to weight loss, reduced waist circumference and various improvements in metabolic health (15, 16).

The weight loss effects of coconut oil appear to be fairly mild, except for the abdominal fat.

Abdominal fat, also called visceral fat or belly fat, is the fat that tends to lodge around your organs and cause inflammation, diabetes and heart disease.

Any reduction in abdominal fat is likely to have very positive effects on your metabolic health, longevity and drastically reduce your risk of chronic disease.

These results are far from being dramatic, but consider that all these people are doing is adding coconut oil to their diet.

Combined with other proven weight loss strategies (like cutting carbs and increasing protein), all of this can add up to a significant amount.

Therefore, coconut oil can support a healthy, real-food based weight loss diet, but don’t expect it to work any miracles on its own.

If you’re interested in even more research on coconut oil, then you can find a very impressive collection of studies here.

Bottom Line: Eating coconut is particularly effective at reducing the harmful belly fat in the abdominal cavity, which is strongly associated with disease.

What About The Calories?

It’s important to keep in mind that coconut oil is fat.

Fat has 9 calories per gram… and coconut oil is no exception.

Therefore, if you are eating a fixed amount of calories and then add coconut oil on top of that, then it’s likely to make you gain weight, not lose.

However, most people aren’t counting calories and eating a fixed amount per day.

In these cases, adding coconut oil to your diet will reduce your appetite and probably make you eat less of other foods instead.

So this really is not about adding fat calories to your diet, it is about replacing some of your other cooking fats with coconut oil.

It’s also important not to go overboard and think you need to add tons of coconut oil to your diet to reap the benefits. The studies above used about 30 grams per day, which equals 2 tablespoons.

Even if coconut oil is good for cooking and has some powerful health benefits, your diet should still consist primarily of whole, nutritious foods like plants and animals.http://authoritynutrition.com/coconut-oil-and-weight-loss/

5 foods that will make you run faster

The foods that can help you achieve your personal best

Whether you’re training for a marathon or about to complete your first race, you probably have a target finish time in mind. While training and preparing yourself properly for the race is integral to achieving your desired time, your pre-race meal can also help you to obtain the result you want. Here are the five foods that will make you run faster.

Running food 1: Beetroot

It might not be the most obvious pre-run meal, however researchers at St Louis University have found that eating baked beetroot before a race could help you to run faster. The study recorded the running speed of 11 fit and healthy participants as they ran 5km on a treadmill. The participants were asked to run once after consuming a portion of baked beetroot an hour before, and once after consuming a similar sized portion of cranberry relish, which had a similar amount of calories.
The results showed that after eating beetroot the average speed of the runners was 12.3km per hour (or 7.6mph), while after the cranberry relish it was just 11.9km per hour (or 7.3mph). It is believed that this is due to the chemicals called nitrates which are contained in beetroot and which have been shown to also improve stamina when exercising.

Running food 2: Oatmeal

To beat your personal best, it is important that your energy levels are high before your run, and eating oatmeal is the perfect way to get the energy boost you need. Oats are a low GI food, meaning that they will help to keep your blood sugar stable and release a slow, steady stream of energy, helping you to maintain your speed throughout your run.
Oats are also a good source of B vitamins, which help the body to break down carbohydrates into glucose to fuel the body, and are rich in many other essential nutrients including magnesium, selenium and manganese. Try having a bowl of porridge or oat-based muesli, a few oatcakes or an oatmeal smoothie an hour or two before your run for a nutritious energy boost to help you run faster.

Running food 3: Fresh fruit

Many runners rely on sugary drinks, foods and gels for energy; however, fruit is a great way to give your body a natural and healthy sugar hit. Make sure you opt for easily digestible fruit as those that are hard to digest – such as those from the citrus family – could hinder your exercise by causing stomach cramps. Bananas are a good choice as they are high in carbs and are also less acidic than apples and citrus fruits so are unlikely to lead to cramps.
As well as being a good source of energy to help you run faster, fruit contains a high proportion of water, which can help you to stay hydrated for your run. Fruit also contains a variety of energy-boosting vitamins and minerals including vitamin C (found in berries), and B vitamins (found in bananas and avocado).

Running food 4: Dark leafy greens

Dark leafy green vegetables are another good source of nitrates, which are believed to help increase running speed and endurance. Leafy green vegetables are also rich in many essential nutrients including iron, calcium, vitamin C and vitamin K, which will help to keep you in optimum health, thereby helping to improve your energy levels and enhance your run.
Around two hours before your run, opt for a meal incorporating leafy green veg to help enhance your run. You could try pasta with salmon and broccoli or spinach for a good mix of protein and carbs, or try supplementing your usual choice of protein and carbohydrates with some kale, swiss chard, cabbage or a romaine lettuce salad.

Running food 5: Green tea

While green tea is not technically a food, it could make the perfect addition to your pre-run snack. Not only is drinking green tea great for keeping your fluid levels up, the health-boosting drink can also help to regulate blood sugar levels, thereby preventing energy crashes which can slow you down. Green tea also contains caffeine, which can help to give your energy levels a boost, and is less acidic than many other sources of caffeine, lowering the risk of stomach aches during your run.
A research study in Japan found that green tea extract could boost exercise endurance by up to 24 per cent, making it a great energy drink to sip before a run. You could even try taking iced green tea with you for a refreshing alternative to energy drinks, to help you keep your energy levels up and achieve your personal best.

Our team photo taken at the end says it all. It’s wet, muddy, knackering and leaves you smiling from ear to ear. This is the second time I have taken part in the Wolf Run so I am not a beginner but they have certainly taken it up a notch or two.

So what is the #WolfRun? In a nutshell it’s a hard-core 10kish (6mile) mud run across raw natural terrain and through mud, streams and lakes. It is physically challenging and once completed, something to be really proud of. The run itself (the one I did) is in Warwickshire over farmland (or Leicester if you chose the other course). It is well organised and is run over 2 days four times a year. It is well marshalled and run with precision timing to get the thousands upon thousands of people round the course without delay. I cannot say enough about how well this event is managed and how helpful and encouraging the marshals all are. They are not merely there to point you in the right direction. They shout encouragement, advise on the best way to get over/through an obstacle and in some cases end up as dirty as the runners themselves.

So to the run it self……. there were tyres, crawls, a pitch black tunnel, wades through cold muddy water, a cold lake swim, log climbing, log wall climbing, cargo nets, monkey bars, ditches, bogs, a super-fast waterslide and more with a whole load of super thick squelchy mud to contend with. It definitely takes team work to get around all the obstacles and being a slight women of 5 foot 1 I was lucky enough to have 4 male wolf companions to help me up and over or pull me out of some of the more challenging obstacles. Many people have asked me what time I did, or whether I beat my husband and seem surprised when I say that’s not what it’s all about. And it really isn’t!

The best bits!!

CARGO NETS – The cargo nets were one thing I was determined to get through this time after chickening out last time due to the sheer height of the obstacle. I was a little nervous running towards them. I took it one step at a time. Trying to steady myself on the ropes as others scrambled up at the same time. It’s not until you are at the top and you have to swing yourself over to the other side to make your way down that you realise how high you are. And by god it felt high! However I got one leg over followed by the other and made my way down. Last of my pack but I made it!

WATERSLIDE - By the looks of things on Facebook and Twitter the most popular obstacle by far was the waterslide. Although this was also a highlight of last years, this time round it was steeper, faster and more exhilarating! The speed at which you go down really has to be experienced to be believed and your heart is really in your mouth as you descend at great speed hoping not to clash with another wolf on the way down. The speediness at which you descend took me completely by surprise. I tensed up somehow managing to take the skin off my arm before attempting to spin round and hit the pool of water at the bottom backwards. You come up slightly dazed but energised and ready to take on the next challenge.

CRAWLS – The crawls were easier for me being smaller than a lot of other wolves. There were more of these this year including a pitch black tunnel which was a little eerie to crawl through and quite amusing when the person in front of you is screaming saying ‘ there’s someone behind me’… well of course there is!!!!

LAKE - The lake swim is as cold as it sounds but is very well organised with lots of help and canoes for those who underestimate the swim or simply need encouragement to get across. I am a confident swimmer and managed to get across in relative ease but there were other participants who did seem to struggle quite a lot which did surprise me. The temperature does take your breath away initially and swimming in trainers weighs you down a lot more that you would expect but for me the lake swim is one of my favourite parts (ask me that again after WinterWolf).

LOG CLIMB - The log climb towards the end was the bit I struggled with the most. The sheer distance between the logs making it difficult for anyone (especially us shorter wolves) to navigate. A friend of mine who had completed the event the day before had given me some advice on how to tackle this which really helped. I took it slow and got over without incident.

And so after more running, climbing, wading, slipping, falling and more running you get to the finish. It’s called the Mud finish and there is a very good reason for that…. So the other half finished just before me… whilst I struggled up a muddy bank and stood waiting for me… “jump in” he shouted and being the obedient wife that I am I did. However being considerably shorter than the rest of my tall team I then disappeared for a couple of seconds into the incredibly muddied waters before emerging victorious and looking like something dragged up from the bottom of a swamp!

Bumped and bruised. Cut and grazed. I ached from head to toe.

Would I do it again? 

Hell Yes!

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