The energy demands of the marathon are different than that of even the 10K or even half marathon. Part of what makes a marathon so challenging is the chance of bonking; your nutrition before and during the race can mitigate this risk and help you run strong and steady through the end. Carb loading is traditionally viewed as part of a marathon nutrition strategy, but does it effectively work? What Exactly is Carb Loading? The human body can only store enough glycogen for two hours to ...
Nutrition
Why Potatoes are an Ideal Performance Food for Runners
This is a sponsored post written by me on behalf of Potatoes USA. All opinions are 100% mine. This year, I transitioned from using gels as fuel on long runs and races to whole foods. Many of the runners I work with use whole foods as well. One question I’ve received about fueling with whole foods regards flavor - what are some good options if you prefer savory to sweet? The answer? The humble potato. Whether you choose russets, reds, or yellows, the potato is an ideal ...
Fueling with Whole Foods during a Race
I previously shared here how one change I made to my running in 2018 was fueling with whole foods versus gels. I started this change early in the year and tested it throughout an entire training cycle and goal race. I want to share how fueling with whole foods during a race played out since we all know that training and race day can be two different stories when it comes to fueling. When I began using whole foods for fueling during long runs, I had some reservations about using them on ...
Fuel Your Fastest Running E-Course
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, ...
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 ...