One of the most frequent questions I receive from athletes is about pre-run snacks. Trends of fasted running, fears of GI distress, and early morning alarms all compel runners to sometimes skip a pre-run snack. Why Should You Eat a Pre-Run Snack? No matter what time of day you run, a pre-run snack enhances performance by literally putting fuel in your tank. As a 2018 meta-analysis in the Scandanavian Journal of Medicine and Science in Sports points out (and most runners can ...
Nutrition
Top Nutrition Tips for Marathoners and Half Marathoners
You trained hard for months, worked on your mental toughness, and tapered appropriately. The only thing that remains is race day itself. As all runners know, race day is not just simply showing up at the start line and then crossing the finish line. A successful, enjoyable marathon or half marathon requires having strategies for pacing, coping with discomfort, and nutrition. A smart, individualized nutrition strategy can set up you for a strong race; the lack of one can lead to bonking at the ...
Can Beet Juice Improve Running? {Red Ace Review}
Disclaimer: In 2017, I was sent a package of Red Ace Organic Beet Juice in exchange for a fair review. Since then, I've used and repeatedly tested this product. All opinions expressed are my own. This post has been updated to reflect my experience with Red Ace over the past couple years and to reflect the most recent research in beet juice supplementation. Beet juice is one of those trendy foods in the world of sports nutrition. Some of the trends aren’t back by legitimate ...
Managing Marathon Training Hunger
“I’m so much hungrier than normal!” In coaching marathoners and half marathoners, I frequently hear these comments. Marathon training hunger often strikes after mileage increases or in the peak of training. It makes sense that you need to eat more - your body is burning more calories in training! Many runners worry about overeating, which just exacerbates the problem. You want to manage marathon training hunger in a way that helps you train strong, feel good, and stay injury-free. These tips ...
Race Day Fueling Options for Sensitive Stomaches
After months of hard training, every runner wants to perform their best on race day. There are a few culprits for a bad race - inclement weather, poor pacing - but few seem to strike as often as gastrointestinal distress. Whether it manifests as nausea, vomiting, mid-race bathroom stops, or cramping, research published in Human Kinetics Journals suggests that up to 90% of runners experience symptoms of GI distress on race day. Severe GI distress can play out in one of two scenarios on ...