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Fueling training, long runs and race day with strategies that help endurance runners feel strong, avoid bonking and recover faster. This section covers training and race day fueling, hydration, timing and recovery strategies for runners who want to perform at their best.
Runners love exercise recovery tools, am I right?! Ice baths, massage guns, foam rollers..but some may forget one of the most powerful recovery tools of all: NUTRITION! No recovery tool can replace what your body truly needs: FOOD! Skipping your post-run snack or waiting hours to eat delays your body’s recovery process and can significantly impact […]
You can walk into any grocery store and you’ll see an entire shelf dedicated to bars. But as a runner, how do you know which bar is actually right for you and when to use it? Protein bars and energy bars for runners have their place in runner’s nutrition but they serve two very different […]
Every runner relies on strong, flexible connective tissues and collagen for runners is key to supporting these tissues. This abundant protein, found in your muscles, tendons, ligaments, cartilage, bones, and skin, adds to your body’s strength and resilience. Our bodies make collagen but production drops after the age of 20—plus various other lifestyle factors can […]
Long runs are the foundation of endurance training, whether you’re gearing up for an ultramarathon, marathon, half marathon, or simply boosting your fitness. As your mileage increases, so does your need for running fuel and hydration in order to keep your energy levels up, prevent dehydration and perform to the best of your ability. A […]
Looking for a simple way to improve your performance? It could be as easy as drinking a cup of coffee or tea before your run! Caffeine is one of the most studied ergogenic aids used to enhance athletic performance, with common sources including coffee, black and green tea and caffeinated sports nutrition products like gels […]
Want to avoid the dreaded wall at mile 9 and not hit the porta-potty a million times during your race? Your nutrition during race week and on race day can be the deciding factor in your performance. It can mean the difference between multiple porta-potty stops or running a race free of GI issues, between […]
Proper fueling during running (and any endurance sport really) is a crucial part of successfully running long distances. If you want to run strong, avoid hitting the wall or bonking, nail your running goals & feel good after running (so you can continue on with your day instead of being stuck on the couch), it […]
Carb loading can improve your performance on race day and can help you shave MINUTES off your race finish time. Carb loading for a full marathon, half marathon or triathlon is one of the best things that you can do to prepare for your race. What carb loading is NOT: eating a big plate of pasta […]
Runner’s hydration is so much more than drinking water. You want to be strategic with your hydration, electrolytes, amounts and timing because it’s one of the best ways that you can support your body and performance. Make it a goal to go into every workout well-hydrated, especially for high-intensity workouts and workouts that are >1 […]
What’s the deal with creatine for runners? Creatine is becoming quite a popular supplement that I’m sure you’ve heard of. While we typically think of creatine as a supplement used by bodybuilders, we are now seeing more of a variety of athletes using it, including runners. Let’s cover the basics of creatine and what the […]
