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June 26, 2017
mindful eating

Mindful Eating For Runners – A Common Sense Approach

A Personal Journey As I toed the starting line of my eighth marathon, I was focused on hitting my goal time but distracted by the uncomfortably full feeling in my gut. Mindful eating wasn’t part of my vernacular quite yet. After the taper period, travel,... 

May 22, 2017

The Secret Weapon for Better Relay Races

When I was in college, my friends and I used to run an 80-mile relay race through the woods of rural Wisconsin. Each runner in a team of five was assigned three segments of the relay, ranging from two to five miles in length. A support van with the four... 

May 8, 2017

Why Missing Your Period as a Runner is NOT OK (and How to Fix it)

So, you may already be asking yourself – how come a guy is writing about menstruation? Well, here are three answers to help explain: Many female runners do not understand the significance and health implications of irregular/missed periods and... 

March 27, 2017
Does caffeinated gum actually help runners and is it any better than drinking a cup of coffee? If you change how you take it, yes, it is worth it!

Is Caffeinated Gum the Tool You Need to Level Up Your Running Performance?

Runners are always trying to get an edge for better performance. With energy drinks, caffeinated gum, and pre-race or pre-workout vitamin supplements all being touted as highly effective performance boosters, it’s hard to tell what works and what... 

February 6, 2017
Is there a best diet for runners? In the past, we would have said no, but the 90/10 mindset actually works, and means we don't have to cut out entire food groups, nor abandon all social gatherings. Your diet doesn't have to be perfect, but keeping 90% of it healthy will go a long way.

Why the 90/10 Diet Plan is the Most Realistic for Runners

This guest post was written by Heather Caplan There’s no rule saying you have to wait until the new year to step back and reevaluate whether or not the way you eat is fueling your running goals. Now is as good a time as any! If you feel ready to try... 

January 16, 2017

What is the Ideal Weight Loss for a Runner?

How fast can a runner lose weight? You know about racing weight, and maybe you’ve put on a few pounds over the holidays. You know how to shape up your diet, but you’re probably still wondering something: How long does it take to notice weight loss? And... 

November 7, 2016
Nutrition for runners is just as important as the training itself, but finding the best runner diet for you can be overwhelming. Here are the popular diet plans to help you decide which runner nutrition plan will help you with your running.

How to Find the Best Runner Diet for You and Your Training

This guest post was written by Heather Caplan For some runners, the way they eat is an integral part of their training plan. For others, nutrition for runners is a second thought, or may not be paid much attention to until it becomes a problem. Either... 

September 26, 2016
If you have ever wondered if there is an ideal race weight for runners or how to find your ideal running weight for your body type, this post is for you. Is it going to help you run faster? Or put you at a higher risk of injuries and overtraining. This article considers both sides, and recommends the best way to lose weight as a runner, no matter when your next big race is.

How Important is it to be at Your Ideal Race Weight?

Race day is coming. You have put in the hours, followed your marathon training schedule exactly, and made it through days you were so tired you could barely make it up the stairs to go to bed. But now you want to make sure you do not do anything to mess... 

January 4, 2016
We all ate too much over Christmas and the holidays. Join us and get back on track with your healthy eating to make sure we are ready for our spring races.

5 Tips to Get Back on Track With Your Nutrition

Somehow we are already back to January of another year. Time just seems to speed up, especially over the month of December. We are now at the end of the holiday season. The time where there are seemingly endless parties and too many opportunities to overindulge. It... 

December 28, 2015
This might change the way we all look at our pre-race meals! The latest research on whether a high fat, low carb diet is better for runners than traditional pasta dinners and bagels. Plus 27 healthy high-fat foods to include in your diet.

Is a High-Fat Diet Healthy for Runners?

Trends come and go in the running world. Often, it’s hard to tell what will stay and what will fall by the wayside. Not many people are wearing Vibram FiveFingers anymore, but compression socks seem to have cemented themselves as a nearly-essential... 

December 7, 2015
Yes! I can keep my chocolate! We know added sugars are bad for us, but as runners can we get away with it? In some ways, yes! Helpful guide showing how to know which types and how much you can have.

Sugar for Runners: Just How Bad is it?

It seems the media chooses a food group each week to target as the source of all of our health problems. As such, it is very stressful to know what advice to listen to. That is why we try to sort through all the “fluff” to find the studies... 

November 9, 2015
Runners know the importance of maintaining iron levels to run fast, but it can be confusing especially when high iron levels can be dangerous. Finally, an article that explains why we need iron, and the serum ferritin levels to start and stop taking it.

Do I Need to Take an Iron Supplement?

Iron levels are undoubtedly an important consideration for any runner. We hear over and over how important iron is to running well, and most of us know at least one runner who has talked about their issues with not getting enough iron. Last month, we... 

October 19, 2015
Taking fuel during a half or full marathon can prevent hitting the wall, but what about in shorter races? Here is how to determine when you need fuel depending on the time you spend running it. Very helpful guide to use in the future.

Do You Need to Take Fuel During Your Race? Find Out Here

You already know how important it is to consume carbohydrates during a marathon. Running at a fast pace plows through your carbohydrate resources, and if you run out, you’ll be forced to slow down substantially. Marathoners call this “hitting... 

July 13, 2015
Can runners eat anything they like and stay thin? We look at the research to find out if you can keep your weight low, run fast, and eat fast-food.

Do Runners have a Free Pass for Unhealthy Eating?

When trying to lose weight, what is the first form of exercise that comes to mind for most? If you said running, you would be correct. As runners we are proud of our sport, and we love to reap the rewards of our hard training and dedication to getting... 

March 6, 2015
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 Absorb More Iron Cooking in a Cast Iron Pan?

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 your diet is cooking your... 

February 16, 2015
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.

Bonking vs. Fatigue vs. Cramping: What You Need to Know

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 else. Only then can... 

February 11, 2015
February 7, 2015
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.

How to Calculate Carbohydrate Intake After Your Overnight Fast

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 so, you might be curious... 

July 17, 2014
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.

A Detailed Look at the Diet of an Elite Marathoner

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, Jeffrey traveled to Australia... 

July 14, 2014
pickle juice muscle cramps

Can Pickle Juice Really Cure Muscle Cramps?

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 that you are going to...