My worst race ever might have been a mess of under-fueling, hydration issues, GI discomfort, and a significant slowdown in the second half of the race. However, it did teach me one incredibly valuable lesson: proper nutrition and hydration in training and on race day make a huge difference. In fact, one of the biggest changes I made between my first marathon and my second marathon - in which I took 18 minutes off my finish time and ran a BQ - was figuring out how to train my gut, ...
Nutrition
How to Fuel Long Runs with Whole Foods
It is a belief almost universally held by runners that gels, while not enjoyable, must be consumed for energy on long runs. What other options are there: chugging neon-hued Gatorade or risking a bonk during your race - or so it seems. Gels are highly concentrated forms of carbohydrates that can be consumed in one swig and must be taken with water. Typically, gels are sticky sweet in taste - and sticky when they inevitably get on your hands mid-run. Many runners don’t like the taste but rely ...
A Runner’s Guide to Whole Grains
Despite the popularity of grain-free fad diets like Paleo and high-fat/low-carb, whole grains are a powerhouse of nutrition for athletes. If anything, eliminating grains from your diets removes a nutrient-dense source of carbohydrates from your diet. Whole grains provide iron, B-vitamins (such as niacin and folate), magnesium, fiber, carbohydrates to fuel your workouts, and protein. Why are nutrients such as iron, B-vitamins, and magnesium so important for runners? Iron supports your ...
What Runners Eat {Run It}
Welcome to this month's edition of the Run It series! Each month, running bloggers share their tips and glimpses into their running - and this month, we are excited to welcome Sandra from Organic Runner Mom! If you ask any given runner what they eat, you will receive a wide array of answers: the "if the oven is hot enough, it can burn everything" philosophy; strict diets such as keto, Paleo, vegan, or gluten-free; or balanced diets focusing on nutritious foods with some treats. This ...
Pre-Run Snacks: When and What to Eat Before Your Run
You read advice everywhere about eating a snack before your run - but when, how much, and what exactly should you eat before your run? Should this be a mini-meal or just a small bite? Should you have carbs, protein, or fat? How long should you wait to run? In this post, I will be covering all the details of the pre-run snack. Do note that this refers to snacks before a daily run - what you eat before a race is usually different, as you are eating more to run faster and/or farther. Why ...