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Could Eating More Butter Help You Run Faster? The Sock-Doc
If you are fed up of the aches and pains that regularly arise as a runner, this interview with the Sock-Doc is just what you need. Dr Gangemi explains what you need to heal naturally, and stay injury free.

I don’t know about you, but I try to pride myself on being honest. I try to share my feelings, and talk about things as much as possible to make sure everyone knows that I am only human, and not interested in coming across as... 

8 Easy Ways to Improve Your Nutrition
Runners work so hard to get the most out of training to be ready for race day, but if your nutrition plan is wrong, you will be hungry all the time, feel flat, and sabotage your chance of success come race day. We give you 8-10 tips you can easily incorporate into your life, to get the most out of your training.

Today we are going to chat with Jason Fitzgerald (Founder of Strength Running) and Anne Mauney, the creators of the Nutrition for Runners Program. Nutrition is complicated, and can be a somewhat confusing topic, so we are going... 

Do You Absorb More Iron Cooking in a Cast Iron Pan?
Some say that cooking in a cast iron pan is a method to increase your iron intake, but is there any real science behind it? We research to find the truth

Do you get enough iron in your diet? Many runners don’t, especially women. One study of female college athletes found that 31% were iron deficient!1 One method you might have heard about to increase the amount of iron in... 

Bonking vs. Fatigue vs. Cramping: What You Need to Know
Most runners use the terms interchangeably, making it difficult to address the actual problem. We explain each, and how you can prevent in future races.

The first step to fixing any problem is accurately identifying what is causing the issue. Got a leaky faucet? Before you can do any good, you need to figure out if the leak is coming from the handle, the spout, the pipes or something... 

UCAN for Marathon Nutrition: A Review of the Research to See if it Really Works
There has been a lot of buzz in recent years around super starch, Generation UCAN. We talk to a research scientist to find an unbiast look at the product

Is Generation UCAN a groundbreaking product when it comes to marathon nutrition? Or, is this yet another case of manipulating research studies to make marginal improvements seem more significant. That’s the question we’re... 

How to Calculate Carbohydrate Intake After Your Overnight Fast
Have you ever wondered if you are negatively affecting performance by not eating before a run? We look into the science of why, and how much you need.

It’s long run Sunday (or Saturday), and your alarm wakes you. How can it be time to get out of bed already?! Are you one of those runners who just rolls out of bed, puts on your shoes, and wanders out the door half asleep? If... 

Everything You Need to Know About Electrolytes: Nina Anderson
Nina Anderson, a Specialist in Performance Nutrition. provides the details of why electrolytes are so important to your running, and why you need to think about your long term health before you reach for that next Gatorade.

As spring marathons are looming closer, it’s time you get thinking about the correct hydration and nutrition strategy. Even if you don’t have a marathon coming up or you are thinking about one the future, it’s... 

A Detailed Look at the Diet of an Elite Marathoner
What does the diet of a 2:10 marathoner look like? Jeffrey Eggleston shares his training and race day diets so you can connect the science to the practical.

In 2014, Jeffrey Eggleston was the 3rd American at the Boston Marathon. At the time, it was a big PR and one of Jeffrey’s best races to date (He also finished 13th at the World Championships in 2013). Not to be outdone,... 

Can Pickle Juice Really Cure Muscle Cramps?
Cramps are a runners nightmare, you would do anything to alleviate the pain. We look at the science behind drinking pickle juice to find relief and recovery. You will be surprised by what we found!

Muscle cramps. Those words alone are enough to make most people cringe. At some point we have all been through those sudden, intense moments where a cramp hits you hard. As you instinctively grab for the muscle in pain, you swear... 

4 Lessons We Can Learn from Runners on Performance-Enhancing Drugs (PEDs)

It seems like every few months, another runner that I know gets caught using performance-enhancing drugs. This past week, the situation struck eerily close to home. A runner recently caught using EPO (Mo Trafeh) is someone that... 

How to Calculate Your Exact Hydration Needs

When the temperature outside heats up, hydration becomes a big obstacle for distance runners. The running community in Minneapolis is indignant about malfunctioning drinking fountains at parks and along popular running trails... 

Is Dehydration & Electrolyte Loss Really the Cause of Your Leg Cramps?

Have you ever gotten cramps during a race or workout? If so, you know how debilitating they can be. Basketball fans got a memorable example of that during the 2014 NBA finals. In a sweltering-hot arena, star player Lebron James... 

Can Beetroot Juice Improve Running Performance?

Wouldn’t it be nice if there was an all-natural supplement you could take for a guaranteed boost in performance with no harmful side effects? That’s the claim made for beetroot juice, a vegetable juice that has awkwardly... 

Energy Gels for Runners: How They Work and When You Should Use Them

It wasn’t long ago that runners relied solely on water, sports drinks, and maybe some flat cola as their primary carbohydrate supplement during marathons and half marathons. Luckily, our understanding of sports nutrition... 

Should Your Marathon Drink or Fuel Contain Protein? The Research on Taking Protein During a Marathon Race
cait

To drink protein mid-run or not to drink protein mid-run? When it comes to marathon nutrition, there is no simple answer and there are heated arguments on both sides of the debate. Depending on who you talk to, you may leave a... 

Do You Even Need to Replace Electrolytes?
How necessary are electrolytes? Research suggest they're not as critical for runners as we think. When should you consume during training & racing? We explain, and make it easy for you to get it right!

Runner’s are determined, committed, and hard working. We will do anything to keep improving our running, and do whatever little things we need to run faster and reach our goals. We know one of the major components of this... 

Can Taking Antioxidants Like Vitamin C Help You Recover Faster Between Workouts?

Last week, we took a look at some research on recovery after a marathon or ultramarathon.  Some scientific experiments, though not all, have indicated that taking vitamin C supplements before and after running a very taxing race... 

Can Vitamin C Help Improve Recovery from the Marathon and Ultramarathon?

If you’re looking for the ultimate challenge in long-distance running, you’ll find it in the marathon and ultramarathon. While most runners are familiar with the marathon distance, fewer (although the number is increasing)... 

Marathon Nutrition Strategy of Elite Runners: What You Can Learn and Apply to Your Training to Prevent Bonking

Over the past several weeks, we’ve had a lot of articles on the various aspects of fueling for the marathon, including: does carbo loading work, how to calculate electrolyte loss, the best fueling sources for the marathon,... 

Does Carbo-Loading for a Marathon Work? If So, What is The Best Way to Do It?

In previous articles, we’ve seen how critical fueling is in the marathon. Without enough carbs to get you to the finish line, you’re bound to “hit the wall“—that is, be forced to switch to burning mostly... 

Electrolytes for Runners: What You Need to Know
Maintaining electrolyte balance is important, but can be confusing. This article outlines a scientifically formulated plan to help you maintain levels & avoid cramps to run your best marathon yet.

It can be difficult to know which information presented to us by the media that we should listen to. There are so many conflicting messages, and we hear more and more about conspiracies that make us question what we once thought... 

Gels, Sports Drinks and Gummies: Which is the Best Fueling Option for the Marathon

It’s hard to overstate the importance of fueling in the marathon. Without proper carbohydrate intake, you’re going to have a very difficult time making it to the finish without “hitting the wall” and slowing... 

A Simple 3-Step Formula Guaranteed to Prevent You From Hitting the Wall During the Marathon

Last time, we got an introduction to fueling issues in the marathon and reviewed a neat study on how you can predict whether or not you’ll “hit the wall” by running out of carbohydrates in your next marathon. Today,... 

How to Calculate and Predict When You’ll Hit the Wall During a Marathon
hitting the wall marathon

“Hitting the marathon wall” is a much-feared and much-discussed phenomenon in marathoning.  Runners speak ominously about a sudden wave of fatigue that sets in at about 20 miles into a marathon.  At this point, they... 

Gluten-free Diet for Runners: The Missing Link Or The Latest Fad?

The gluten-free diet has taken off in recent years and instead of being viewed as nutrition therapy for a handful of medical conditions, it may inadvertently be the new “fad diet.” I don’t want to use that term in a negative... 

Could Eating Too Much Protein Increase Your Risk of Stress Fractures?

What you eat provides not only the fuel to get you from point A to point B while running, but also the raw ingredients for all the stuff that makes up your body. Eating properly is especially important to competitive runners as... 

Managing Lactose Intolerance and Preventing GI Issues

In workouts or on race day, you want everything to go right.  One of the most common things that can go wrong is in your gut: an upset stomach, digestive problems, cramping, bloating, or gas can all put a serious damper on a... 

Can Tart Cherry Juice Replace NSAIDs to Relieve Pain and Reduce Inflammation for Runners?

Tart cherry juice has gained much attention recently, among athletes and the general public, for its powerful anti-inflammatory properties. Recent research has shown that tart cherry juice may be just as effective, if not more... 

Techniques to Prevent Nausea and Vomiting Before, During, and After Racing
Nausea and vomiting are two common GI issues runners face. Here is the research on what causes this nausea and techniques to prevent it from happening.

For those who witnessed it live, the 1996 Men’s Olympic Marathon Trials is a race they’ll never forget. Yes, race winner Bob Kempainen won in a course record time of 2:12:45, but that isn’t what made the race so memorable.... 

Becoming a Vegetarian Runner: Performance Advantages and Potential Pitfalls

Vegetarian and vegan diets are not often associated with the expected diets of high-class athletes. But believe it or not, some of the World’s best athletes are known to have diets that don’t include eating animals or animal... 

GI Issues in Focus: Research on Gastrointestinal Problems During Running and What You Should Do About It

“Joggers trots.”  “The runs.”  Whatever you call it, gastrointestinal problems are no stranger to many runners. Though they might not be pleasant to talk about, anyone who has experienced them knows how... 

Running and Weight Loss: An In-Depth Look at the Relationship Between Exercise and Energy Balance

Last week, I introduced metabolism and described how body weight and resting metabolic rate (RMR) are connected. I also mentioned that there are three components to metabolism: resting metabolic rate, the thermic effect of food,... 

Understand How Metabolism Works to Unlock the Mystery of Running and Weight Loss

Metabolism. It’s a word we hear a lot when discussing weight loss (or weight gain). We usually use it as an excuse for why we can eat whatever we want when we are younger, and more often as an excuse for why we get bigger or... 

Will Supplementing with Calcium Help You Avoid Stress Fractures

A healthy diet is important for a distance runner, and you probably already know the basics. Fruits, vegetables, and good sources of carbs and protein make up the core of what an athlete should be eating. But this week, we’ll... 

Can Limiting Your Carbohydrate Intake during Training Lead to Better Marathon Performance?

Recently there has been renewed interest in a dietary strategy that actually limits the athlete’s access to carbohydrate during training in order to enhance the body’s adaptations to training and fuel utilization. The “train... 

Dehydration and Performance: The Right Way To Rehydrate When Running

While it’s not quite feeling like spring yet in most of the country, one concern that will surely be on many runners’ minds once it does is hydration. Over the winter, it’s easy to get lulled into drinking minimal... 

Nutrition Periodization: Matching Nutrition With Your Training Throughout the Year

Periodization is a long-term, progressive approach to training designed to improve athletic performance by systematically varying training throughout the year. The ultimate goal of training periodization is to achieve peak performance... 

Low-Fat Dairy and Weight Loss: Understanding the Role of Dairy in the Runner’s Diet
Studies have found that low-fat dairy should be consumed to help in weight loss. We explain how to incorporate dairy into your diet as a runner.

Most runners recognize the value that low-fat dairy products can bring to the sports nutrition diet. For instance, some dairy products are good sources of protein and carbohydrate; they are rich in calcium and vitamin D, and they... 

Diet of Kenyan Runners: A Scientific Look at the Diet of the World’s Fastest Runners

Studying the diets of elite runners can not only be a fun comparison to your own nutritional intake, it can also be a great way to better appreciate and confirm many of the scientifically proven nutritional concepts experts believe... 

How to Optimize Your Performance by Understanding Your Critical Blood Bio-Markers
inside-tracker-1

  How do you know if your nutritional intake is primed for optimal performance? While many runners eat a healthy diet in general, it’s still possible to have low or inadequate levels of important nutrients, vitamins, and... 

Overhydration: Is the Fear of Dehydration Causing you to Drink Too Much?

Last week we talked about sports drinks, their role in performance, and suggested guidelines for intake. Despite what I know about sports drinks and hydration, I rarely drink during training or racing. If time and location permits,... 

How Much Sugar Should Your Sports Drinks Contain? Research on Carbohydrate Concentration, Sugar Combination and Impact on Marathon Performance

Since Gatorade was first introduced in 1965 by a University of Florida medical team, researchers have sought to understand a sports drink’s effects on athletic performance. Gatorade, and the later developed competing sports... 

How To Master Eating and Drinking During a Marathon

Not surprisingly, the main focus for runners who are training for a marathon is on the long runs and workouts. Runners understand that the success or failure of a marathon race will predominantly be determined by how well they’ve... 

Protect Yourself from Bone Loss and the Female Athlete Triad – Avoiding the Athletic Amenorrhea Cascade

The Female Athlete Triad was originally defined as the interrelationship between disordered eating, amenorrhea and osteoporosis in active women. In 2007, the American College of Sports Medicine broadened the criteria — it... 

What Does an Elite Marathon Runner’s Diet Look Like?
A typical training day's diet for an elite 10k and marathon runner and tips you can apply to your own running nutrition

When I was training competitively, one of the most common questions people would ask was “what do you eat?” At the time, it seemed like an odd question, since I didn’t put a lot of thought into my exact diet. However, as... 

How to Add Probiotics to the Runner’s Dietary Plan: Understanding the Microorganism-Athletic Connection

In today’s world, where just about every hand soap and cleaning product you buy says “anti-bacterial,” where we are taught to store and cook food to eliminate bacteria, and where antibiotics are a frequently prescribed... 

Could a Weight Loss Fad Diet Support a Runner’s Dietary Requirements? The Leading Plans’ Pros and Cons Explained

Many people take up running in an effort to kick-start or promote weight loss. For those already involved in the sport, weight loss/reduction in body fat or even just a different way of eating will help them perform better. In... 

6 Foods You Thought Were Healthy but Could Sabotage Your Running Fitness

There are many foods that are staples in a runner’s diet. Most of them are also the foundation of a well-rounded, healthy nutritional plan: Whole grains, fresh fruits and vegetables, and low-fat milk and dairy products. However,... 

Could Taking Dietary Supplements Benefit Your Running? Verifying the Claims and Understanding the Facts

The dietary supplement industry is a thriving multi-billion-dollar business that is growing each year. In 2011, consumer sales were $30 billion, up by 8 percent from the prior year. More than half of U.S. adults take a dietary... 

Should a Runner Drink Alcohol? Evaluating the research on the Health, Training and Performance Effects

Alcohol is widely consumed by a large part of the world’s population, and the literature on the topic shows that alcohol is also consumed by a significant number of athletes ranging across all sports. In endurance sports, alcohol... 

A Runner’s Nutritional Plan for Treating Asthma and Breathing Difficulties

Asthma and exercise-induced bronchoconstriction (EIB) can be really frustrating for runners to deal with. Those with asthma often avoid exercise altogether out of fear of an asthma attack while athletes who have never had asthma... 

Can Caffeine Enhance Your Running Performance? The Research on its Efficacy and Safety
The running performance gains caffeine consumption may give you are compelling. But is it safe?

An ergogenic aid is any substance that that claims to improve one’s work output or capacity to exercise. Many ergogenic aids come in the form of dietary supplements with claims that vary from fat burning and losing weight, to... 

A Runner’s Holiday Diet Plan: Staying on Track through the Season

The Holiday Season is synonymous with a month-long period of large feasts, rich foods, and festive treats and drinks lurking around every corner. It is also a time of traveling, socializing, and hibernating away from the cold... 

Is Chocolate Milk Really a Good Recovery Drink After Running?

Multiple research studies have been highlighted recently touting the power of chocolate milk and its role in recovery. The claims are that chocolate milk (or any flavored milk) contains the perfect ratio of carbohydrate to protein... 

75% of Runners are Vitamin D Deficient. Are You Getting Enough and How Can it Affect Your Training?
Research shows that 75% of runners are Vitamin D deficient. With the daylight dwindling, you're getting even less Vitamin D in the winter. Here's how low levels of Vitamin D can affect your training and overall health and recommendations to make sure you're getting enough.

Vitamin D is an important component of a runner’s diet and recent research on the vitamin has concluded that it may be more significant for overall health than initially realized. According to a March 2009 study in the Archives... 

Fiber and the Runner’s Diet: How to Find the Perfect Pre Run Meal

Fiber has gotten a lot of attention in the supermarkets over the last 5 to 10 years. First there were high-fiber breakfast cereals, then there were fiber bars, and now I’ve noticed that there is even fiber being added to sugar... 

Muscle Cramps While Running: Causes, Treatments, and Prevention

Almost every runner has experienced a muscle cramp at one time or another, especially during the marathon or on hot summer days. I’ve heard countless stories from friends, family, and clients about cramping up in the last few... 

The Glycemic Index: How it can help you find the best foods to eat before, during and after running

If you’re an avid reader of this blog, than you know that carbohydrates are good for runners. They are the most accessible form of both immediate and long lasting fuel for endurance exercise and therefore should make up... 

Running and Weight Loss: How to Safely Lose Weight Without Sacrificing Your Training

Body weight and composition are common concerns among runners at all levels. Some runners are new to the sport and incorporate running as a healthy way to promote weight loss. Some runners have been in the sport for a while and... 

Why You Might Gain Weight While Training for the Marathon

Whether you are an elite runner or a first time marathoner, training for the 26.2 mile distance requires months of training and countless hours and miles recorded out on the roads. It only makes sense that this kind of demanding... 

What to Eat Before and After Easy Runs, Long Runs and Different Types of Workouts

What you eat after a hard workout affects your recovery and your ability to be ready for your next workout. Recovery (both physical and nutritional) is a critical part of an athlete’s training but nutritional needs for recovery... 

The Three Energy Systems Used in Running
three energy systems running

Should what you eat after a run change on an easy day versus a workout day? How about after a speed workout versus a tempo run? It’s a very common question and a critical component to optimal recovery. While I will write... 

Should I Eat Before I Run? How to Fuel Your Body for Any Running Workout

Some runners can’t walk out of the door for a morning run without having something to settle their stomachs. Others cannot have a bit of food in their stomach without causing stomach distress. The overarching theme of sports... 

Carbohydrate Loading: 3 Effective Methods to Increase Your Chances of Marathon Success
We explain the who, what, when, why and how of carbo loading and give you tips based on your training circumstances to run your fastest marathon or ultra.

Carbohydrate loading, also referred to as “carbo-loading”, is a familiar term among athletes of all abilities levels and sports, but especially in the world of running. To most runners it is often used to describe a large... 

Five Essential Foods (Other Than Calcium) That Help Prevent Stress Fractures

Last week I exposed four foods that can be removed from a runner’s diet to help reduce the risk of getting a stress fracture, which could put a runner on the sideline for weeks. Those foods were phosphoric acid, sodium, wheat... 

Are You Eating “Bone Robbers” That Are Increasing Your Risk for a Stress Fracture?

Stress fractures are common, frequent, and a highly feared injury among long distance runners. A sports clinic in Finland evaluated 100 cases involving stress fractures caused by physical exercise. Of those 100 stress fractures,... 

Which Energy Gel is Best for You?

How many times have you found yourself reading the ingredients label of different energy gels trying to determine which might be the best energy gel, only to get mixed up and frustrated, and not able to decide which gel might... 

How to optimize your diet to balance your pH levels and prevent nutrient leeching

Running has been link to a variety of health benefits; a regular running schedule can lower blood pressure, raise good cholesterol, boost immunity, and prevent many major diseases. A study done by Stanford University involved... 

How to eat healthy and maintain running performance when traveling this summer

Summertime often treats runners to fun weekend races in neighboring cities and states, short getaways to the beach or pool, and family vacations. However, whether you are traveling by car or plane, don’t let all your hard work... 

How to practice your long run nutrition to find your sweet spot

As we are nearing the end of June, many runners are starting to build up higher mileage as they prepare for marathon and half marathon races in the fall. With this natural increase in both mileage and long runs comes good and... 

Sports Drinks vs. Water: When It’s Best To Use Each

Most runners have repeatedly heard that advice that the must drink fluids as the summer months approach or when heat waves strike. Well duh, who doesn’t drink when it’s hot? Instead of boring you with yet another “news flash”... 

How to improve your relationship with food to become a happy and healthier runner

Did you know that your relationship with food could be having an impact on your training, family, friends, community, work and even your future health? Food is a huge part of your life, whether you recognize it or not. Your attitude... 

Can Chia Seeds Help You Run Longer and Faster?

Chia seeds are one of the newest movements in the heath food market. You can find them in everything from energy bars and beverages to crackers and soups. Many of the health conscious, endurance nutrition companies such as, Vega... 

Speed Up Injury Healing by Eating These Recovery Foods
Suffering from an injury? Or maybe you want to be the best runner you can be? Make sure you are getting these foods into your diet as often as possible.

As a runner, getting hurt sucks. Whether you have just recently gotten hurt or you have been babying a nagging injury for a while now, it can be disheartening and frustrating when you can’t train as hard or as long as you wish. Depending... 

The Two Windows for Optimal Recovery After a Hard Workout or Race

Thanks to the advertising dollars allocated by some of the big name nutritional companies, you may already be aware that the nutrients you consume after a hard workout or a race play a dynamic part in your recovery. But, did you... 

Is Splenda a Healthier Choice for Runners?

Now that you know you need to watch your sugar intake after reading The Truth about Sugar for Runners, your next question may be, is there a healthy alternative to sugar? We have all seen the yellow, blue and pink packets sitting... 

6 Nutrition Tips for the Perfect Marathon Taper

After miles upon miles and hours upon hours, you have finally reached the tapering phase of your marathon training program. For some runners, this phase comes with relief; they find themselves with a little more time on their... 

Carb-Cycling for Runners: The Alternative To Low Carb Diets

Losing or maintaining weight is usually a goal that ranks pretty high on a runner’s priority list. Whether it be for optimal performance, general health, or even the reason they started running in the first place, weight is... 

The Truth about Sugar for Runners
truth about sugar for runners

On average, Americans consume more than 22 teaspoons of sugar each day for breakfast. That is 355 calories from sugar and more than double the amount of sugar a person should have in an entire day. Today, on average, every man,... 

Gluten-free snacks for runners
hummus for runners

A couple of weeks ago I wrote an article on various gluten-free grains to help prevent you from getting stuck in the rut of eating only corn and rice. This week I want to share with you some great, gluten-free, pre- and post-run... 

Eating yourself out of overtraining
Overtraining is very common for runners. We want to help; here are three easy nutrition changes you can make to dig yourself out of that overtraining hole.

If you’re a fairly serious runner, you’re bound to go through periods in your training cycle that you over do it. Even elite runners – who have coaches literally monitoring almost every step they take – fall into... 

How to Balance Weight Loss Without Sacrificing Running Performance
Can you lose weight without sacrificing performance? Yes and here are some guidelines to help you lose weight while working towards your PR

Can you lose weight without sacrificing performance? The answer to this question of weight loss and performance comes with good and bad news. The good news: YES, you can lose weight without forfeiting your PR! The bad news: It... 

The Best Source of Meat for Runners

Meat has been a staple in the American diet since our country was founded. Unfortunately, the meat we are eating today is not the same quality as it was even a generation ago. Today, eating too much of the “wrong” meat can... 

Electrolytes for runners: The definitive guide
Electrolytes can be confusing. We explain what they are, why you need to maintain your levels, and how to determine what you need to feel good running, prevent cramping, and run your fastest.

The media can be a very confusing place. It is hard to know what to listen to, and what is pure manipulation, as companies try to trick us to purchasing their product. How do you know what to listen to? Well, at RunnersConnect,... 

What to Eat Before the Boston Marathon

The fabled Boston Marathon has many unique features, twists, and turns that make it one of the most spectacular and special marathons in the world. From the famous start in the inconspicuous town of Hopkinton to the fabled hills... 

The Best Carbohydrates for Runners

Carbohydrates are an essential part of an endurance runner’s diet, but not all carbohydrates are created equal. Sure, technically speaking, 1 gram of carbohydrates will always equal 4 calories. But as a runner who constantly... 

5 ways to avoid getting stuck in a gluten-free rut

If you have decided to go gluten free, or you’re contemplating it because you believe you may have a gluten sensitivity, you’ve undoubtedly discovered that training on a gluten-free diet is difficult. Carbohydrates are a dynamic... 

4 essential protein supplements for runners

As I mentioned in my previous article on protein, the key to recovering quickly and staying healthy as a runner is matching your protein intake to the mileage you are running. Consuming sufficient protein will help in repairing... 

What runners can learn from bodybuilders
It may seem like we have nothing in common, but this explains how we can use the bodybuilding theories on protein to become better runners, and lean down, rather than bulk up.

I think it’s important for coaches and athletes to expand their base of knowledge by studying sports outside their primary focus. While I believe that a majority of a runner’s training needs to be running-specific... 

2 Healthy habits that may be sabotaging your weight loss goals

You are putting in the miles, you are making the effort with your diet and you still aren’t losing weight? Are you getting stuck in the following hidden “healthy habit” calorie traps? Hidden Trap #1: Low-Fat Foods In 1984,... 

Caffeine and Running Performance – The Latest Research

My articles the last few weeks might have been a bit disappointing if you are looking for a quick and easy way to boost your performance. We saw that abdominal exercises aren’t all they’re cracked up to be (though hip strength... 

Protein for Runners – Your Questions Answered

The topic of protein tends to bring up many questions among runners. Questions like: How much protein do I need when I am training? Will protein make me bulk up and put on weight? Does chocolate milk count as a protein recovery... 

4 Nutritional Priorities as a Vegetarian Runner

Running well as a vegetarian can be difficult. You have the same nutritional demands as the average runner, but because of your limited food choices, you need to invest much more of your time researching and planning the optimal... 

What to eat the night before a long run

Many runners struggle to find the optimal meal the night before a long run, and there is no wonder why. Not only do you need to fuel yourself properly for the grueling miles to come, but you also have to consider getting in the... 

Healthy Energy Bars for Runners

Let’s face it, we can all run short of time to pack a healthy breakfast, lunch, or a pre-run snack. When the hunger bug hits and we need something quick, ideally, real, whole foods are the healthiest option. But, who lives in... 

Caffeine and Running
coffee for runners

Even the swiftest of runners can easily be beaten without their daily cup of coffee or caffeine fix. Some runners rely on caffeine to get them up and out the door while others find caffeine to be the only stimulant protecting... 

Why You Might Not Lose Weight While Running
Running often but not seeing the results? We explain why you might not be losing weight while running, and what you should expect as you run more and keep up with your training.

Doctors recommend it. Your friends swear by it. Even the celebrities you see in magazines do it. Running is the best way to burn calories we are told, “weight just falls off” once you start running, you hear. If that... 

Marathon Long Runs on an Empty Stomach or Fully Fueled

Running coaches and exercise physiologist have long debated the potential benefits and possible disadvantages to performing long runs during marathon training on an empty stomach or fully fueled. Unfortunately, scientific literature... 

Iron Deficiency in Runners
iron rich foods

Outside of training deficiencies, low iron levels in runners is one of the most common reasons for poor results during workouts and races. Recent research indicates that almost 56% percent of joggers and competitive runners suffer... 

What to Eat Before a Run
If you want to run fast and feel good while doing it, you need to eat the right foods to fuel your run (and avoid stomach upset). This article explains how and why.

What should I eat before I run? It’s an age-old question faced by many runners both new to the sport and those who have been training seriously and are looking to fine tune their training diet. While you won’t find... 

Hydration for Runners – Advanced Techniques

Staying hydrated while exercising in the heat has been a hot (pun intended) topic as the recent summer heat wave stifles runners across the US. Sometimes, a great source provides interesting new research or highlights new developments... 

How To Lose Weight While Running
Learn how to lose weight & still train hard to maximize your running and racing goals. Whether you run to maintain a healthy weight, or because you love being a runner, this post will help you determine what is right for you.

Many runners want to lose weight while running. For some, it’s a primary objective, while it’s a great secondary benefit for others. Regardless, it’s important that you approach weight loss while running carefully... 

Marathon Fueling from an Elite Runners Perspective

RunnersWorld.com just posted an in-depth interview with current Olympic Marathon hopeful Fasil Bizuneh. You can read the full interview here. The interviewer asked Fasil two important questions that provide insight from an elite... 

How To Eat And Drink During a Marathon

This post marks the end of my series on how to develop a comprehensive marathon nutrition plan. The first article discussed the importance of teaching your body to burn fuel more efficiently in marathon training. The second article... 

48 Hour Pre-Race Marathon Nutrition
This article will teach you exactly what you should eat during the week leading up to and morning of the Marathon race

The most common question I get from both beginner and veteran marathoners alike is: “What should I eat during the week and the morning of the Marathon race?” It’s a great question and a very important part of success on... 

Marathon nutrition – practice makes perfect

Practice makes perfect. Any baseball, basketball, or football player will tell you it’s been a mantra repeated to them throughout their years of competitive play. Unfortunately, runners often forget this time-honored rule when... 

Marathon Fueling – How Not to Bonk

This post is the start of a series on training for the marathon. This particular article is going to discuss the scientific background behind energy (fuel) and the marathon. The second article in the series will cover developing... 

Summer Hydration

With the recent heat wave that has engulfed the eastern seaboard, I thought it would be a good idea to bring up the sports drink/electrolyte issue. Now, most people have heard the phrase “you must drink fluids” repeated... 

How Many Calories do You Burn Running
Our calorie calculator shows you how many calories you burn in your training and running, and how to get the balance right (or lose weight) and run fast!

One of the questions that I get the most when I start coaching a new runner, especially someone who is training for the marathon, is how much more should they eat to supplement their increased calorie expenditure from running. Or,... 

Post workout recovery fuel

Perhaps the most important and often overlooked aspect of training, both for the elite athlete and the occasional exerciser, involves the recovery process and the refueling of the body. Every time you exercise your body breaks...