First of all, there are better times to run. Before meals is better than after meals: you will need
some extra food after a run sometimes, make it a regular meal, not an extra meal. From time to time, you can also
run in the morning before breakfast, thus consuming fat. But don’t do it each time it wouldn’t be good
for your health. Running right after a meal is not good: wait at least threee hours to digest.

Food groups

There are 6 groups of food and you need to take at least a portion of these 5 groups at
each meal:

1. diary products
2. meat
3. fish and eggs
4. fruits and vegetables
5. cereals and carbs

and a one liquid nutrient group: water. There’s another group you shouldn’t take: FAT. Don’t take oil, lamb, pork duck.

You need to eat from these 5 groups with balance, as your body requires all these nutrients to be in good shape.
Always target a weight loss in the long run, not the short run, as this would lead you to an increased weight gain
at the end of the short diet.

If you want to control your weight, don’t eat processed food. And don’t drink soda.

For breakfast, eat a yogurt and cereals, a fruit juice and a big cup of coffee, tea or chocolate milk. Add some bread
(whole bread is always better), with a little bit of butter.

For lunch, eat vegetables, meat (white or red, 150 g is generally enough), maybe some potatoes or cereals, and finish
with cheese and fruits.

Dinner is basically the same, just a bit lighter.

Drink a lot of water, at least 1,5 liters, with calcium and magnesium for your bones. Don’t drink soda which contain an awful
lot of added sugar, or even worse High Fructose Syrup. If you want sugar, eat a fruit or drink a fruit juice.

With that kind of regular balanced meals, and regular exercice, at least 1 hour three times a week, you will transform
all extra fat into muscles and feel better. If you feel weak, stop your diet and eat more generously. A little extra
weight won’t hurt you in the short run, extra weakness might.

What you shouldn’t do

Do we need to say it? You should take medical advice before taking exercice. A test effort is a good way
to detect any medical conditions. At least have a serious heart exam and maybe a blood analysis.

Thanks!

It’s a more beautiful update. The history screen now has previews of the former tracks. This adds a lot of context to the history files.

These previews are also used when you export your track by email, so you get a nice little (really little) preview of your track in your message.

Of course, I am working on more features, at least thinking about it.

321Run Free basically uses the same features as the paid version, but doesn’t include premium content and functions.

First premium function not available, the history in 321Run Free only shows the details for your last run.

Another thing lacking is the availability of only a portion of trainings in the free version. The marathon, the faster program and individual trainings are not available in the free version.

In the free version, you cannot export your tracks to other web sites or other software. You can only use your logs on your iPhone.

That’s the only difference today. But as the paid version is paying some of the bills, it will get more features than the free version in coming versions too.

Other than that, you can be sure to get the same great features, as the two versions are using the same code. So the GPS logging, the display of your logs, maps and performances are the same.

If you want to try 312Run Free, you can download it from the AppStore here: