Warmer weather is creeping into the training season–at least, it is for those of us in the northern hemisphere–alongside the talk of hydration and electrolytes for runners. Similarly to carbohydrate consumption, hydration is currently another trendy topic and “electrolyte” has become a buzz word. It seems there are an endless number of new hydration mixes and electrolyte options popping up. Should runners be paying attention? Do these salt mixtures really work?
Runner rehydrating with Precision Fuel & Hydration PF 1500 electrolytes. PC: Dave Albo
An Introduction to Electrolytes for Runners
It’s not all marketing hype. Electrolyte balance is important when training. As temperature and humidity rises, the body’s electrolyte equilibrium can get out of whack during our long runs. The major electrolyte lost is sodium, followed by potassium, calcium, and magnesium. Replacing these electrolytes will keep your runs feeling good and your body functioning as it should.
Why do we Need Electrolytes?
Electrolytes are needed by the body to maintain fluid balance and, especially relevant to us runners, for optimal muscle contraction. On top of that, electrolytes are essential for cognitive function, absorption of nutrients from the gut, and the nervous system.
When the Electrolyte Balance is Upset
Consuming electrolytes during runs longer than 60 minutes helps to maintain blood volume and pressure. This maintenance is vital for adequate blood flow to our working muscles, not to mention the rest of our body for basic functioning. When blood flow diminishes, we start to experience negative effects in our workouts or race.
Symptoms of this imbalance range from fatigue, muscle weakness and cramping, to medical emergencies and even death. For the heavy sweaters out there, even with the slightest increase in temperature, consuming electrolytes during runs can be beneficial.
Understanding Sweat Rate and Electrolyte Loss
While figuring out your exact rates of sweat and electrolyte loss during sport can be complicated, there are ways to approximate them.
For a simple calculation of sweat loss, simply weigh yourself before your run and then immediately after. For optimal accuracy, weighing yourself without any clothes on is recommended, and avoid using the bathroom between the two weigh-ins if possible. Clothing will absorb sweat during your workout and may result in your post-run weight being higher than it should. Whereas using the bathroom will lead you to believe your sweat loss is greater than reality. Weigh any fluid or nutrition consumed during your run and subtract that from your post-run weight. The difference between your pre- and post-run weights reflects your sweat loss.
For reference: 16 fluid ounces of water = 1 lbs; 1 liter (1000 ml) of sweat weighs 1 kg
Once you have calculated your sweat loss, you can estimate electrolyte losses too.
According to Trailrunner Magazine, 315 ml (~10.5 oz) of sweat contains, on average, 220 mg of sodium, 63 mg of potassium, 18 mg calcium, and 8 mg magnesium
315 ml (~10.5 oz) of sweat = ~220 mg of sodium, ~63 mg of potassium, ~18 mg calcium, ~8 mg magnesium
Unfortunately, the electrolyte breakdown of sweat varies wildly between runners, likely due to genetic factors. However, these provide a useful starting point for understanding your losses, especially in relation to the electrolyte composition of different sports nutrition products. From here, use some trial and error to dial in your hydration strategy.
GU Energy hydration drink tabs.
More precise sweat and electrolyte data can be gathered through scientific testing at many sports facilities and labs. This offers runners more detailed insights into their unique hydration and electrolyte losses, allowing for specific fluid and electrolyte consumption plans to be made.
As with nutrition, you should develop a personalized hydration plan for consuming fluid and electrolytes when running, then refine it during training. Remember, your needs will vary depending on the heat and humidity, so be flexible with your plan.
It’s not uncommon to find drinking while running a challenge. Popular reasons runners give for not drinking include breathing difficulties, coughing or spluttering as they try to sip and swallow, not wanting to feel fluid sloshing around in their stomach, or perhaps simply the awkwardness of carrying a drink. The solution to all of these? Practice. Start small, then gradually increase your consumption as you become accustomed to it. Trust me, the benefits of fluid and electrolytes for runners outweigh the negative effects that you may experience at first.
How to Replace Electrolytes While Running
Thankfully, today the electrolyte industry is booming! There are a wide array of options that are more appealing to athletes’ palates and easier to consume than ever before.
On the run, electrolytes can be taken in many forms: drink mixes and powders, dissolvable tablets, salt pills, ready-made liquids and sports drinks.
Common choices and their breakdown of key electrolytes for runners:
(Note: nutritional information is for when prepared/ consumed as directed)
Skratch Labs hydration drink mix and sports nutrition products, one of many kinds of electrolytes for runners.
Find one that you like the taste of and, importantly, sits well with your stomach while running. Practice in training so when race day arrives, you are ready to go the whole distance!
Rebecca Holso is a coach with Team RunRun based in Rapid City, SD. She specializes in road races, helping athletes balance a busy life while working toward their personal goals.
I love to opt for the Naked Running Band over a hydration pack/vest for most long runs. I pair the band with a handheld soft flask, especially for any speedier or quality long runs in a marathon or ultramarathon build. Easily stow the handheld flask back into the belt when it runs low. The only exception for not wearing the band might be for more remote or longer, rugged mountain runs where safety is of bigger concern and I need to bring more gear with me such as extra food/fluids, jackets, a satellite device among other items.
When wearing my Naked Band, I often associate those runs with feeling fast and free, yet prepared for what the day will bring and the demands of my run adventure. Sometimes when I wear a hydration pack, my back gets too sweaty (especially during harder efforts and I’m not even considered a “heavy sweater”), which is why I appreciate the running belt while still ensuring I’m prepared with enough fluids and calories. Most importantly, items generally don’t bounce and stayed locked in!
I’ll usually carry most or all of my run nutrition including gels (up to 6 gels if during a 50k trail race), packet of chews, as well as my buff/cap if I no longer want to wear it, sometimes a soft flask of fluid or a headlamp (once again, mostly during 50k-100k ultra events or longer/faster efforts). On more casual and city/exploration runs, I’ll often carry my cell phone, my credit card and any other packable snacks! I haven’t personally had the need for it but there is an internal micro-clip to secure a key fab. You can also stow away your trekking poles since the band has a silicone lining to keep them in place.
Another upside I’ve found is that if you wanted an item to be adjacent against your back or tummy, such as a cell phone, I’ve found that you can easily “swivel” the band around your waist as needed to make it more comfortable.
TRR Coach Keith Laverty using his Naked Running Band on a trail run.
Sizing:
My Naked Running Band was smaller than expected.
Additional Sizing Comments:
Getting the right fit on the very first order can be a challenge. This might be my only slight drawback from my experiences and in talking with other runners in the community. Naked says to never refer to your usual pant size when determining the right order size, instead using their sizing chart. So just a heads up that it might require trial and error and returning the first band ordered.
The Naked Running Band has a micro-clip for securing keys, as well as ample storage capacity.
Comparison to Previous Models:
They’ve recently released three brand new colors of the Naked Running Band to choose from: red, olive green and blue. This model also had a slight design tweak of having the pull-out tabs/loops facing up-down, instead of side-to-side. This makes it slightly easier to use your finger to pull out the pocket and to access whatever you need.
Durability and Accessibility:
I’ve been impressed with the durability and the simplicity of the band, all at an extremely reasonable value relative to other pieces of gear in the trail and ultrarunning space. The only sign of wear and tear after 3+ years of consistent use are the screen prints of the letters that are slowly coming off, but this updated model with the new color bands (and even a new black one) are supposed to resolve that issue. Otherwise, the band is still in great shape. I love that the material dries very quickly and also very easy to wash; I’ll usually hang dry it.
The band’s capacity is ample, with deep pockets that are easily accessible from any point around the entire band, whereas many other running belts may use a buckle system (and, as a result, may then have a little less room for storage or a “gap” in storing items).
Changes for the Next Model:
Hard to come up with any other design changes other I wouldn’t complain if they happen to find a way to make the band even more comfortable or lighter-weight with the materials, while still being durable!
The True Test – Would You Recommend It?
I would gift or recommend the Naked Running Band to my friends and even the athletes that I coach! It has plenty of applicable and practical uses for a variety of running and training scenarios.
I should also mention that the company is based on Vashon Island, WA. And another upside: they have very responsive and great customer service!
Keeping it Honest – Did You Get This Gear for Free?
I purchased the original Naked Running Band model in 2021 and used it for three years. However, I receive this newest models for free.
Keith Laverty is a Seattle-based coach with Team RunRun. Whether you are heading towards your first 5k or – like Keith – in your ninth year of ultras, Keith will design a custom training plan based on your goals, lifestyle, skills, and needs.
You’re as old as you feel, right? Maybe. But the physiological aspects of aging, unfortunately, are more than just a state of mind. Do not despair though, not only can you (and should you!) remain active, but, this guide to masters’ running will show how, with a few tweaks and a bit more patience with your body, you can still actively train and chase goals into your golden years.
Rewind time for a minute.
As a younger athlete, you may have felt invincible. Who says you cannot increase mileage by more than 10% at a time? Why can’t runners just run? Too much too fast too soon—come on! Throwing caution to the wind may not have gotten you in trouble in your twenties, but as a masters athlete, those risks are far more likely to end up in injury or otherwise just be harmful to performance.
One of the biggest issues masters runners need to comprehend is that there is a reduced margin for error. Winging it is no longer a viable option. To that end, strength training should be non-negotiable as a masters runner.
One of the most striking effects of age is the involuntary loss of muscle mass, strength, and function. Muscle mass decreases approximately 3–8% per decade after the age of 30. This rate of decline is even higher after the age of 60. Among other hormonal and metabolic impacts, loss of muscle loss leads to reduced running economy.
However, we can counteract that muscle loss via heavy strength training, allowing you to maintain a similar running economy and endurance performance into your later years, which is why this is first in our guide to masters’ running. In addition to maintaining muscle mass, strength and function, weight training is essential for bone health and injury prevention, something especially important for masters women.
If you have a fancy gym membership, great. But if you don’t, no worries as there are many affordable ways to perform strength training, including using dumbbells, resistance bands, or your body weight. That said, as you progress, you’ll need some heavier weights to get the full benefit of your training.
Strength training tips:
Warm up with some dynamic stretching or light cardio exercise.
Pick weights that are challenging, but that you can complete 10-15 reps to start.
Work your way up from one set to three sets, and increase the weight or resistance as you adapt.
Be consistent. You don’t need to spend hours on strength training but getting into a regular routine at least twice a week will make a big difference.
Keeping the hard days hard, and easy days easy. This may mean strength training after your running workout.
When choosing exercises, focus on large muscle groups to get the biggest bang for your buck. Machine exercises may initially help you with the movement pattern and make sure you are engaging the right muscles, but it is also important to add in standing exercises that challenge your stability and balance.
Focus on the lower body and core, but don’t neglect your upper body either, since your arm swing also powers each stride.
Runners doing strength training. PC: Dave Albo
2. High intensity training
In addition to strength training, there is evidence that bouts of higher intensity exercise are especially beneficial for masters athletes. One reason is the link between high intensity exercise and the body’s secretion of human growth hormone (hGH). A 2005 review article by physiologists William Kraemer and Nicholas Ratamess examined almost two hundred scientific studies to uncover the relationship between exercise and hormone levels in the blood, and found four major factors: workload, intensity, duration, muscle mass. Other studies have shown that an exercise intensity above lactate threshold and for a minimum of 10 minutes appears to elicit the greatest stimulus to the secretion of hGH, with effects lasting for up to 24 hours.
Why is hGH important?
Human growth hormone (hGH) is a naturally occurring substance in the body that aids in building and maintaining muscle, among other things. It is so potent that athletes –albeit illegally– dope with synthetic hGH to further increase their muscle mass. However, through high intensity exercise, you can encourage your body to produce more naturally, reducing some of the deleterious effects of aging.
*A word of caution, however, if you are not accustomed to high intensity training, you cannot jump right into it. Work with your coach or a trainer to progress your training to a level that your body can tolerate this type of stress.
3. Protein
Add protein to your diet.
Everyone needs protein, but as you age, your body requires more protein to maintain your muscles, and even more if you are adding in or increasing your strength training. Protein powders and supplements are fine as just that, supplements, but most of your intake should be from lean meat, poultry, fish, eggs, low-fat dairy, lentils, beans and other whole food sources. Most athletes, and most people for that matter, take in far less protein than they should. I encourage you to work with a registered dietician that can tailor your specific needs according to your history and lifestyle. Nutrition as a whole is a critical component to performance and recovery at any age!
4. Recovery
As you age, your body likely will need more time to recover from those harder workouts. That doesn’t mean you shouldn’t do them, but it does mean you need to plan smarter. These small tweaks, in addition to the points outlined throughout this guide to masters’ running, can make a big difference with how you perform and how you feel while performing.
Recovery considerations for masters runners:
Longer rest time between intervals.
Maybe you previously ran mile repeats with 2 minutes rest between, as you age you might bump that up to 3 or 4 minutes.
Alternatively, swap out jogging recovery for walking or standing.
More days between hard effort workouts.
Instead of a traditional 7-day microcycle with perhaps 2 full easy/ off days between workouts/ long runs, consider a 10- or even 14-day cycle where you have 3 or 4 full easy/ off days between to accommodate more recovery.
Pay attention to your nutrition, hydration, sleep, and self-care.
Soft-tissue release with tools like foam rollers, mobility balls, and compression bands, as well as regular stretching often are skipped for lack of time or patience. But these become critical components to allowing your body to move without restriction, and keeping you on the roads or trails..
Running as a masters athlete can be a healthy and fulfilling way to remain active in your later years. If you are already doing all of the things mentioned in this guide to masters’ running, that’s great! If not, there’s no better time than the present to build in these good habits so that you can remain positive, and know that you can achieve your running and athletic goals at any age!
Tammy Cumo is an Albany-based running coach with Team RunRun. She specializes in working with runners on the roads from the 5k up to the marathon, and with a personal training background, Tammy can offer insight into what strength training, mobility and stretching can help to nab that elusive PR.
A few weeks back, we received a race report from Team RunRunner Rebecca Walker that said something along the lines of: ‘I hopped in a 200 mile race, it was fun, wasn’t my fastest or my slowest’. Rebecca’s nonchalance suggested that running super long distances was a relatively common affair for her, and I had to learn more!
Rebecca wading through a creek during the Cocodona 250. PC: Anastasia Wilde
Meet Team RunRunner Rebecca Walker and Coach Greg Ottinger
Coached by accomplished ultrarunner and Team RunRun Coach Greg Ottinger, the pair have been working together for two and a half years and counting. As mentioned, coach Greg is no stranger to 200 mile races or back-to-back ultras, himself targeting the Triple Crown of 200s this summer, which involves running three 200-mile races over four consecutive months! With over 200 Team RunRun coaches to choose from, it’s no coincidence Rebecca and Greg seem to have the perfect coach-athlete match.
According to UltraSignup, in little more than 10 years, Rebecca Walker has 82 ultras to her name, including seven 200+ mile races, which had her running for up to 5 days at a time! Yep, 5 whole days, over 121 hours to be precise! Interviewing Rebecca, I thought I’d start with the obvious question I’m sure we’re all wondering: why? What draws you to these super long events, and why do you keep going back for more?!
Rebecca: “Historically, I chose my races based on places I wanted to visit. My first 200 mile run was the Tahoe 200, which I remember seeing advertised and thought I would like to do it someday. At the time, you had to have completed a mountain 100 mile qualifier race beforehand, so I wasn’t able to enter Tahoe 200 until the prerequisites were met. After completing that one successfully, I realized how much I appreciated the variability of these events, as well as the slower pace – being a slower runner, this was important to me!”
Balancing ultra training with life
As superhuman as Rebecca’s ultrarunning exploits seem, she isn’t a full time runner focused solely on the eat-sleep-train priority triplet that many professional athletes are. Instead, Rebecca balances a full time job in the legal field with family life as a wife, mom to an active teenage girl, plus two cats and dog too! Not your typical husband-and-wife duo, the pair bond over their love of ultras, and actually ran the Moab 240 together for their honeymoon!
So what’s Rebecca’s secret? How can she possibly excel at these ultra ultra distances with so much other life to balance?
Rebbeca: “Greg [Ottinger, her TRR coach] has been AWESOME working with my schedule, and we’re flexible with moving workouts around. My husband typically runs with me on the weekends, but the weekday stuff is all me.”
“Training for 200 milers is not too much different than 100 mile training. Under Greg’s guidance I now run 5 days a week (vs the 3-4 I used to do): 3 runs are usually Z2, easy training; 1 day is typically speedwork and/or hills depending on whatever race I have coming up; and the other day is a long run. Saturdays are always my long days, involving either a progression run if I’m training for something flat, but usually I go on a time-based adventure run in the foothills/mountains.”
Add to that Rebecca’s one day per week of strength training, and training for 200 milers seems almost manageable…?! Rebecca adds: “I just do what I’m told”, not overcomplicating her running, and leaving the X’s and O’s of training science to her coach Greg, a job he readily accepts.
Greg: “As a coach, navigating Rebecca’s race calendar is akin to orchestrating a symphony of commitments, aspirations, and relentless determination. Hailing from the frosty climes of a region that could freeze a San Diegan’s bones, Rebecca juggles the roles of a dedicated runner, nurturing mother, driven professional, and even a devoted dog mom. It’s a balancing act that requires precision planning and adaptability, a task I undertake with both awe and admiration.”
As a runner with a coach myself, I believe this is one of Rebecca’s, and most athletes’, secrets to success: enjoy your running, don’t overthink it, and outsource the programming to an expert, like our band of Team RunRun coaches!
If you want further proof of Rebecca’s mortal and measured approach to training, consider that when the weather is close to freezing she simply doesn’t run. Instead of toughing it out in miserable conditions, or making up mind-numbing miles on the treadmill, Rebecca opts for extra recovery over trying to prove her toughness in training, a fallacy that almost always backfires. Despite preparing to race through all hours of day and night, in all kinds of sleep-deprived, underfueled,and fatigued states, again Rebecca doesn’t make training harder than it needs to be, not losing sight of the fact that running should be (at least most of the time) enjoyable!
Rebecca: “I don’t night run [in training], but I do vary the terrain and elevation, running on dirt roads and trails near my house in Colorado.”
Greg: “Preparing for the rigors of ultrarunning demands a holistic approach that transcends mere mileage. Rebecca’s training regimen revolves around building a robust aerobic base, with 90% of her workouts dedicated to aerobic efforts, Heart Rate Zone II. We prioritize consistency, honing her ability to endure the relentless demands of multi-day races.”
Rebecca’s year-round race schedule means that she is constantly in training mode, save for a taper week prior and recovery week post race.
Greg: “When it comes to setting race goals, Rebecca is quite candid. Whether she’s eyeing a podium finish, leisurely adventure with friends, or simply seeking the joy of crossing the finish line, each race serves a distinct purpose. If it’s a “fun 50,” we integrate it into her routine without the customary taper, allowing her to enjoy the experience without compromising her overall progress or risking injury.”
Without big swings in her mileage, plus her incredible ability to endurance and recover from these long distances, Rebecca maintains an impressive baseline fitness that allows her to race frequently and avoid injury. She reminds us all that the key to any and all running success is consistency, not hero workouts or huge increases in mileage leading into race day; Rebecca, with help from her TRR coach Greg, has found a sustainable level of training for her body and life demands, that she is able to repeat year-round. Now that is the not-so-sexy secret to success!
Running fundamentals: fueling, sleep, and recovery
Fueling, a critical element of any ultrarunner’s performance, is another of Rebecca’s strengths, and she is gifted with an iron stomach that allows her to “eat whatever is available at aid stations”. She jokingly refers to herself as a “trash panda”, recognizing that she is “in the minority of folks who don’t have issues with fueling”. During long training and race days, Rebecca fuels consistently, always carrying extra snacks to ensure she’s never running close to empty.
It’s not just fueling that Rebecca’s dialed in, running through extreme fatigue and sleep deprivation appears to be another one of her skills. Whether honed through parenthood, a highly caffeinated lifestyle, or a rare genetic ‘I-will-run-on-no-sleep’ predisposition, if the princess and the pea is on one extreme, Rebecca is on the far other!
Rebecca: “I can get through night one fine without sleep now that I have nailed down a good caffeine plan. After that first night though, I tend to have issues falling asleep, but taking some time off my feet at aid stations even when I can’t sleep helps. Over time [as Rebecca gets further and further into a race, becoming more and more fatigued] I can usually get about an hour’s sleep at an aid station, as well as 5-10 minute trail naps! If the terrain permits, I’ll just lie on the side of the trail, or sit up against a tree; other times, just closing my mind will usually be enough to keep me going for a few more hours.”
Much to my surprise, and in part credited to great nutrition and smart training, alongside honest communication with her coach, Rebecca isn’t bed-bound for weeks following her epic adventures, and instead is an advocate for the ‘motion-is-lotion’, ‘movement-is-medicine’ paradigm.
Rebecca: “Hydration and sleep are so important, and I aim for 8-10 hours a night the first few days after a big race. I am a huge fan of active recovery. I still take my dog for walks (usually a few miles at a time) and I have a treadmill desk that I walk on while working.”
Greg: “Navigating the aftermath of ultramarathons requires a keen understanding of the body’s signals and rhythms. Listening to her body becomes an art form, as we interpret its subtle cues and adjust our approach accordingly. Rebecca is always clear with her progress and we adjust each week accordingly.”
Rebecca during her Tahoe 200 “honeymoon”.
Ultra racing: highs, lows, and 200-mile memories
A seasoned ultrarunner with over 100 results to her name, I asked Rebecca a very difficult question: what her favorite race has been so far.
Rebecca: “Tahoe 200 will always be very special to me. I ran when it [the course] was still a loop around the lake, and it was just so surreal to be going for this huge, unknown distance. Cocodona 250 was also a wonderful event with very diverse environments” as runners traverse from the desert and cacti in Phoenix up to the mountain town of Flagstaff, with its fir trees and cooler temperatures.
Full of positive regard for these super long races, I imagined there must also be significant challenges and low points that are just par for the course. Yet again, I was surprised and in awe of Rebecca’s response.
Rebecca: “I don’t typically encounter many issues in training, unless it’s weather related or to do with personal things going on outside of running. I am, and always have been, a slower and low mileage runner, but that doesn’t derail me or make me “get in my head.”
That said, races can be a stressful experience for Rebecca, with race cutoffs never far from her mind. Even in the face of uncertainty, she remains remarkably undeterred, reminding us all to continue to chase big goals no matter how unlikely they may seem!
Rebecca: “I know I can complete these distances, but am I fast enough to make cutoffs? Sometimes yes, sometimes no, still I never regret going for big goals.”
Working such an ambitious and motivated athlete comes with its own set of challenges, as Greg attests to, but he, like Rebecca, sees them in a very positive light.
Greg: “Coaching Rebecca is a rollercoaster of exhilaration and anticipation, characterized by the electrifying unpredictability of her ambitions. From impromptu 100 mile races, to last-minute decisions to pace a friend across unforgiving terrain, Rebecca’s spontaneity keeps me on my toes. Yet, amidst the whirlwind of uncertainty, her commitment to the process remains a true inspiration.
The ease of coaching Rebecca lies in her work ethic—a pursuit of excellence that leaves no room for excuses or shortcuts. She embraces each challenge with resolve, transforming obstacles into opportunities for growth.”
I finished off digging deeper into her race highlights, and again, the pure joy she has for running –running very long distances at that– shone through.
Rebecca: “All my ultras are victories! Tahoe 200 being my first; Moab 240 [Rebecca’s ‘honeymoon’] for not pushing my new husband off a cliff (haha, just kidding!); Bigfoot 200 for being the most technical and challenging of any 200 I’ve done; Cocodona 250 – I was a DNF the first time around, then went back for redemption in 2023 and had an awesome experience; and, most recently, the Southern States 200, a race I completed without crew or pacers, barely recognizing anyone on the start list, made for a fun and novel challenge in and of itself!”
At the finish of her most recent 200 mile race that inspired this piece, the Southern States 200.
Top races for new ultrarunners from Team RunRunner Rebecca Walker:
100K (62 miles) distance
Rebecca recommends the Black Canyons 100Kfor its non-technical nature, great organization, and community spirit. In her words: “it’s large enough that you’ll never be alone on the trail”.
100 miles distance
The Lean Horse Ultra in South Dakota and the Javelina Hundred in Arizona come top of Rebecca’s list. The two race courses are non-technical, runnable trails, and the events as a whole are a lot of fun for both runners and crew!
200+ miles distance
“Amazing in different ways”, according to Rebecca, these long ultras are so varied. Cocodona 250, a race that takes runners from Phoenix to Flagstaff, AZ, has quickly become one of the most highly rated and popular events.
Another great beginner-friendly ultra is the Cowboy 200 in Nebraska. Rebecca highlights its “flatter and less technical nature”, and a course that is very crew accessible with good phone service throughout.
Advice for new ultrarunners from Team RunRun Coach Greg Ottinger:
I asked seasoned ultrarunner and TRR coach Greg Ottinger to share some words of wisdom for ultra-curious folk, and what I received was something quite prophetic, not to mention poetic! (Greg, if you fancy a career change, or get bored of running 200-milers, I’d take you on as a TRR staff writer in a heartbeat!).
Greg: “To aspiring ultrarunners, I offer a simple advice: dare to dream, but do so with deliberation and respect for the journey ahead. Embrace the unknown, but temper enthusiasm with wisdom and experience. Seek guidance from seasoned veterans, whether it be through mentorship or the counsel of a trusted coach. And above all, trust in the resilience of the human spirit—to endure, to overcome, and to transcend the limits of what is deemed possible.”
What’s next for Rebecca and Greg?
Unsurprisingly, Rebecca’s mind and body are already preparing for the next challenge: a relatively achievable –only by Rebecca’s standard that is!– series of 100 mile races this summer. Fear not, Rebecca’s 200+ mile days are far from behind her! In fact, Rebecca has her sights set on the Arizona Monster 300, a 309 mile run through the desert of Arizona. And before you ask, yes, I’m equally confused by the race director’s dishonesty: I mean, if runners are already covering 300 miles, why keep the extra 9 miles a secret?!
As for coach Greg, he’s in the thick of training for the Triple Crown of 200s, running three 200-mile races in so many months this Summer, along the way inspiring more runners to give ultras a try!
If you’re curious about ultrarunning and the training it takes to run long distances, check out our group of Team RunRun coaches and filter for ultra and trail specialists.
Ruby is a runner, triathlete, and passionate coach, who is most fulfilled by helping athletes overcome limiting beliefs with joy. She is also a proud science nerd, and advocate for athletes’ mental and physical health.
Along with the many perks of being a Team RunRun coach, I was able to try Naked Nutrition’s Naked Pea Protein Powder over the last three months, both the Double Chocolate and Chocolate Peanut Butter flavors. Naked Pea Protein has the least amount of ingredients I’ve ever seen in a protein supplement, mixes fairly well, and comes in super simple flavor profiles. This sample trial was well timed, as a focus of mine in the new year has been to hit the gym! I’ve been lifting real weight twice a week, adding an occasional third day of body weight exercises.
Drinking the Naked Pea first thing in the morning has been a solid addition to the morning routine. Instead of diving into the breakfast sweets straight away, I’ve started the day with 16oz of water and the Naked Pea. No need to rush into that donut and spiced latte just yet! I am not trying to bulk up, but I do feel less sore than I might perhaps otherwise, and I am performing well in the gym – so it must be the Naked Pea!
Now what you’ve come here for, the proper Naked Pea Protein Powder review:
Taste – 8.5/10
The taste is good, especially the Double Chocolate variety! I’ve been mixing the powders with water, whole milk, almond milk, and oatmilk. Since Naked Pea uses real cacao I feel like I am drinking a chocolate beverage, rather than a formulated drink. I also mixed the Naked Pea with everyone’s favorite green powder for a month, and that was pretty tasty too! Best combo has been oatmilk, banana, and Naked Pea mixed in the blender.
Ingredients – 10/10
This is where Naked Pea shines! The ingredients of the Naked Pea are top notch and spartan. The Double Chocolate flavor only has six ingredients. Yes, S-I-X! And, yet still has a full amino acid profile. Those ingredients are: pea protein, organic coconut sugar, organic cacao, alkalized cocoa (Dutch and Brazilian), sea salt and potassium salt. Stop right there Naked Pea, you had me at Dutch and Brazilian alkalized cocoa! I have no idea what alkalized cocoa is, but it sounds fancy and delicious.
Viscosity – 9/10
Mix it in the blender and you’re golden with your Naked Pea; get lazy (like I am most days) and mix it with a fork and you’ll have a little residue. But, not much! You never feel like you are wasting your Naked Pea: I just stir for amount 30 seconds, and 95% of my Naked Pea is ready to drink! The other 5% of Naked Pea is easily washed down with a cold splash of water. Blended with your favorite beverage, bananas, or other add-ons in the Vitamix is a treat. Even without a blender, it mixes smooth and easy.
TL:DR from Team RunRun: BUY Naked Pea Protein!
Naked Nutrition’s Naked Pea Protein Powder lays it all out there, and has nothing to hide. Simple and basic ingredients, with no additives, and light on the tummy; I’ll even drink it right before heading out the door for a run!
Kyle Fulmer is a Boulder-based running coach with Team RunRun. He describes himself as an “ultra coach, a little old school, a little new school, and all about exploring the trails and finding fulfillment along the way!”
So you’ve trained long and hard, your running shoes are practically glued to your feet, and the marathon start line beckons. But before you take off, there’s one crucial step many runners and sports dietitians alike swear by: carb loading.
What is Carb Loading?
Carb loading is a dietary strategy designed to maximize your body’s stores of glucose, known as glycogen, the primary fuel source for muscles during exercise. By strategically increasing your carbohydrate intake in the days leading up to your race, you aim to have a “full tank” of energy ready to power you through those arduous miles.
Why Carb Load for a Marathon?
During a marathon, or any race over 2 hours, your body will deplete its glycogen stores. As your body burns through its fuel source, you might experience the dreaded “hitting the wall” – a sudden drop in energy levels that can derail your entire race. Carb loading helps prevent this by ensuring your body has enough readily available glycogen to sustain a strong pace.
How to Carb Load Like a Champion
Carb loading isn’t about stuffing yourself with donuts and pasta the night before. It’s a calculated approach with specific timing and food choices. Here’s a breakdown:
Timing: Aim to start carb loading 3-6 days before your race. This window allows your body time to convert the extra carbs into glycogen. It also allows for a more conservative increase in carbohydrate intake as opposed to a dramatic ramp up the day or two before, risking negative GI symptoms and feeling uncomfortable.
Quantity: The recommended daily intake is 7-12 grams of carbs per kilogram of body weight. So, a 70kg (155lbs) runner would target 490-840 grams of carbs each day. However, instead of simply adding in extra carbs on top of your daily diet, think about rebalancing your normal meals: reduce the amount of proteins, fats, and high fiber foods like vegetables, and replace them with carbohydrates.
Quality: Not all carbs are created equal. Focus on easily digestible, low-fiber options like white rice, potatoes, bananas, bagels, and cereals. These provide a steady stream of energy without causing stomach upset.
Don’t Ditch Other Nutrients: While carbs are king, don’t completely eliminate protein and healthy fats. Include lean protein sources like chicken and fish, and healthy fats from nuts and avocados to support muscle recovery and overall health.
Practice Makes Perfect: Don’t experiment with new foods during carb loading. Stick to meals and snacks you’re familiar with to minimize digestive issues on race day.
Blueberry muffins make a great high carb snack! PC: Ruby Wyles
Example meals and snacks:
Bagel with avocado and eggs/ banana and peanut butter
Baked potato with cheese
Pretzels
Sports drink or fruit juice
Low fiber cereal with milk
Gummies and other candies
Spaghetti/ other pasta
Chicken or fish with white rice
Oatmeal with mixed berries
Yogurt with berries and nuts
Muffins or waffles
Remember: Carb loading is just one piece of the nutrition puzzle. Proper hydration and a well-practiced race day fueling plan are equally important for marathon success.
By following these tips and consulting a registered dietitian for personalized advice, you can ensure your body is optimally fueled to conquer your endurance goals!
Ruby is a runner, triathlete, and passionate coach, who is most fulfilled by helping athletes overcome limiting beliefs with joy. She is also a proud science nerd, and advocate for athletes’ mental and physical health.
The Devil’s Gulch 100 miler is a notoriously difficult and even more notoriously HOT ultra. The average temperature over the past three editions sits at 92 degrees Fahrenheit, with 2021 topping 100 degrees on course. Last year’s 100 miler saw four DNS, nine DNFs, and only three finishers… who says runners are masochists? This Devil’s Gulch Hydration Strategy guide will help you be more prepared for one of the keys to success in this challenging adventure.
I’m captaining an aid station this year (Devil’s Spur) and expect to have a lot of conversations about hydration. So as a primer, let’s discuss the basics of fluid intake.
Sweaty Betty or Conservationist Clark
Best to know your sweating habits in as near race conditions as possible before heading out onto the course. There are a few prescribed protocols for figuring out your hydration needs, but here’s my favorite (and in my opinion, the simplest):
Drink your normal pre-workout fluids and urinate before beginning this test
Weigh yourself (Weight A)
Head out for a one hour run at or near race pace and ideally race day temperature
do not urinate during this hour
Towel off upon return (remove the sweat from your body, hair, etc.)
Weigh yourself again (Weight B)
Weight A minus Weight B multiplied by 16 oz will give you a rough approximation of your hourly fluid intake needs. For example, 180 lbs minus 178.5 lbs times 16oz equals 24 ounces.
Practical Math
Now 24 ounces is towards the high end of the recommended fluid intake per hour, but for Devil’s Gulch, we are playing in the extremes. The race organizers require each runner to carry at least two liters of water vessels on their person. Two liters is roughly 68oz and with a few aid stations 14 miles apart – you’re going to be pushing the limits of those containers. If you’re planning to run at 20’/mile pace, those 14 miles will take you 4 hours and 40 minutes, equating to a fluid intake need of 112 ounces or 3.3 liters. All that math to say, plan to tote three liters or more on your body.
Don’t forget the salt
Know before you go! The signs of hyponatremia often go unnoticed. Be vigilant for headaches, confusion, muscle spasms, cramps or seizures. General wisdom recommends 500-700mg of sodium per hour. I’m partial to waterdrop, but there are countless sports drinks and mix-in powders that will get you there. Remember, hydration does not equal water alone. Water PLUS electrolytes PLUS carbohydrates will ensure optimal absorption and stave off the bonk. Last, but perhaps most importantly, don’t expect your body to tolerate a new sports mix during the race. Practice your hydration and fueling plan during your build to avoid any nasty surprises come race day.
Crazy beautiful
Now that we’ve worked out our Devil’s Gulch hydration strategy and we’ve established that this course will test the limits of your body and your race prep, a quick reminder that this is also one of the most gorgeous places on Earth. Runners are privy to expansive vistas and prehistoric-looking geological formations, particularly along Mt. Lillian. I’m stoked to play a small part in the race this year. See you out there and stay hydrated!
Andrew Baker is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.
Dialing in your nutrition and hydration goes hand in hand with all of the important aspects of training for long distances. This is particularly critical if you are training for and planning to race longer events like the Little Backyard Adventure 6 or 12 Hour Race in Olympia, WA. The more you practice fueling and hydration during your long runs, the more accustomed your body will become to handling it. Does this mean you will get it right every time? Certainly not. While exact fueling methods are largely anecdotal and tweaked by trial and error, it is important to recognize that the longer the endurance event, the greater metabolic demand on your body.
Fat stores are the dominant fuel source during low-intensity training, including long periods of easy to steady-state running. The fat stored in your body is in the form of triglycerides. During exercise such as running, your body breaks down stored fat (triglycerides) into glycerol and free fatty acids. Cells can use free fatty acids to make adenosine triphosphate, (ATP). Your muscles also store triglyceride molecules, made up of carbon, hydrogen, and oxygen. Stored triglycerides can be broken down during running to make ATP which is the energy source used to drive muscle contraction.
Your body also utilizes glycogen as fuel during running, but the fuel source that predominates depends on the intensity. As intensity increases, glycogen use increases and fat utilization decreases. Your body converts carbohydrates to glycogen that is stored in your muscles and liver. Your body can store up to 100 grams of glycogen in your liver, which is around 400 calories, and about 350 grams in your muscles, totaling about 1600 calories. All day long, your body is consuming glycogen to fuel everything including: brain function, respiration, digestion, exercise and so on.
Timing is Everything
If your run is going to take longer than 90 minutes, fueling during the run is going to become important. Always take in fuel every 30-45 minutes during a run longer than 90 minutes. It usually takes about 60 minutes for your glycogen stores to be depleted. Ideally, you always want to stay ahead of depletion. If your glycogen stores are depleted, your body will break down muscle protein and convert it to glycogen. If ever you smell ammonia during or after a long run, your body is signaling that your muscles are being broken down for fuel. After your body’s available energy sources are expended, it begins consuming muscle protein by breaking it down into urea, an ammonia compound. This should be avoided! Maintaining lean muscle mass should be your top priority. Ideally you are consuming at least 250-350+ calories per hour. Honestly, the more calories the better. Depending on your size and the intensity of the run, you may need to take in more than that. Always think long term. Adequate fueling is huge because it will improve performance, prevent muscle breakdown, and enhance recovery in the days following your long run.
Options, Options, Options
There are a myriad of fueling options out there, including whole foods, gels, gummies, bars and sports drinks. A great resource for whole food fuel recipes can be found here.
There are loads of convenient fuel options: Spring Energy, Maurten, Hammer, Gu, Gummies, Shot Bloks, Honey Stinger or sports drinks like Tailwind Endurance, Gnarly, and Scratch, just to name a few. The pros: pre-measured, can be rapidly metabolized by the body, providing quickly available energy, very convenient. The cons: Some are very expensive, and some have additives that can wreak havoc on your digestive system. This doesn’t mean you should avoid them entirely, but use them sparingly if possible.
With whole food options, the sky’s the limit: dried fruit, fresh fruit, nuts, homemade purees made with fruit and or veggies, baby food pouches, cereal, cookies, potatoes or sweet potatoes, pb and j’s, pickles, crackers, and the list goes on and on. The pros: healthy, variety and inexpensive. The cons: not as convenient, some are not as nutrient dense, they can take up a lot of space, and they require running the math to figure out how many calories or grams you are carrying.
Hydrating throughout the day, EVERY DAY, is critical for optimal health and performance. To determine your hydration needs, just measure your bodyweight in pounds, divide by two, then convert that number to ounces. Example – a person weighing 140 lbs should be drinking about 70 ounces of water per day. This is a ballpark figure because exact hydration needs are determined by sweat rate and the weather. Also, some people are salty sweaters. You may want to consider having a sweat test done if you are curious about your sweat rate. Drinking water throughout the day and not all at once is the proper way to hydrate. On your long runs, you should be sipping fluids at least every 15-20 minutes. Take in about 3-6 oz at a time or about 2-4 good long drinks or several sips. Keeping your electrolytes in balance is also very important and in addition to electrolytes, many sports drinks also contain carbohydrates. There are a lot of good sports drinks out there such as Tailwind, Gnarly, Scratch and so on. Or you can make your own if you prefer. Here is a great tasting recipe you may want to try.
Issues, Issues, Issues
It can be common for runners to experience gastrointestinal issues during long runs or races, so it is important to experiment and practice your fueling and hydration to discover what works best for you. Unless you have a digestive system that is made of cast iron, you may experience nausea, vomiting, indigestion, heartburn or even diarrhea at some point. If that happens, the first thing to check is your effort. Sometimes just dialing it back a little can resolve any of these issues. If decreasing effort or taking a break doesn’t solve the issue, it’s always good to be prepared with other ways to treat gastrointestinal issues. You can carry candied ginger to chew or suck on if you’re feeling nauseous. If you experience heartburn, have Tums on hand. Always make sure you have extra powdered hydration with calories for those times when you are unable to stomach solids. Extra electrolytes are critical for replacing fluid loss with diarrhea or vomiting.
Logistics, Logistics, Logistics
Of course logistics are always important to consider during a long run or event. Perhaps you are fortunate enough to have a trail system right outside your back door, so your home makes a perfect aid station and the need to carry all your fuel will not be as much of an issue. Consider yourself very blessed if that is the case. Another option is to stash water and fuel along the route ahead of time that you can access during your run. If you’re not able to have an aid station or a stash, you will need to do some smart packing and carry all your water and fuel. Always carry more than you need just in case you end up out there longer than planned. The extra fuel you pack can be in the form of powder, highly condensed fuel to save space. The longer you go, the more important it is to have a good hydration vest with room for your fuel. Having a checklist is a good idea to make sure you have all you need before heading out the door. There is nothing worse than not having enough fuel and finishing completely depleted!
The wrapup!
Next time you head out the door for a long run or for an awesome longer race, practice fueling and hydrating! Explore a variety of options. Keep a log of what works, and what doesn’t. Pack smart, and be ready because adventure is waiting!
Laurie Porter is a coach with Team RunRun. To learn more about her or to work with her, check out her coach profile.
What is marathon fueling and what should you eat during your marathon? In sports and life, nutrition bears special importance for maximizing performance and healthy living. While good nutrition should be made a habit, there is particular emphasis that surrounds athletic competitions. The nutrition needs of the endurance athlete are unique and this is only emphasized more as race distances increase.
As you get towards the marathon and beyond, you’re less likely to be able to get away with simply a pre and post run nutrition plan. That’s where fueling on the run comes into play. While not everyone is blessed with an “iron gut”, like shoes or other running gear, it often comes down to personal preference and what works for you individually. This article will seek to focus on marathon fueling, not so much for marathon training, but the pre-race, intra-race, and post-race considerations for marathon fueling as another spring marathon season looms on the near horizon.
Pre-Race Nutrition
Now when we say pre-race nutrition, while by default that would include nutrition during training, the purpose of the article is to look at the more immediate nutrition for the runner soon to embark on a marathon race. Nutrition is meant to nourish you and balance is key.
While I used to be an advocate for the night before the race carbo load, I’ve since adopted the strategy of carbo loading 48 hours before a race then leaning more towards lean protein the night before. I feel less lethargic and full on the start line this way than when I carbo loaded the night prior. The night before protein rebuilds muscles, while 48 hours out I still get the carb benefits for race day. But as I mentioned, everyone has their own system, needs and preferences along with what they can physically tolerate.
Much like new gear, you don’t want to be trying something new on race day, just stick to what you know. It’s important to pay close attention to what time your race starts, not just from a practice standpoint in training, but to allow yourself enough time in the morning to get up, eat, and digest. You’ll also want to make sure you’re hydrating and consuming carbohydrates as the body’s quickest and main source of energy. As alluded to, this can be overdone so be careful but the general recommendation is a maximum of 1 gram of carbohydrate per kilogram in body weight times the number of hours before exercise.
Before the race is a good time to practice race day nutrition strategies when you’re out crushing your long run. Here’s where you can find out if you can stomach energy gels or chews or if you’re more of a sports drink kind of person. Most traditional sports drinks tend to be loaded with sugar so if you have the time and ability, you can try making your own. I’ve found that the Endurance Fuel powder from Tailwind Nutrition works wonders, as advertised, no gut bombs. They also have recovery powder as well but that’s more relevant for the post-run and post-race nutrition. As far as energy chews, some come packed with a little extra caffeine than others, both cross brand and within the same brand as well. It’s important to pay attention because while some like the extra kick of the caffeine, others may be more sensitive to caffeine and can have stomach problems because of too much caffeine intake. With gels, you can generally take one at the start of the race and then again every 30-45 minutes during the race. You can adopt the same timeline for sports drinks or even consume a little more often, as often as every 15 minutes if keeping to no more than 4-8 ounces.
Intra-Race Nutrition
Fueling strategies have also evolved and developed over time as more products make their way to shelves and give runners more options than ever before. While the go-to strategy originally was fast acting carbohydrates, it has since morphed into an emphasis of slow acting carbohydrates or a combination of fast and slow acting. The fast-acting carbohydrate strategy made sense at the time. Your blood glucose falls naturally after 2-4 hours and given that you’re running at least that long if not longer during a marathon, quick fuel makes sense given the natural decrease within that time frame.
By intaking chews, gels and sports drinks during the race, you’re also bringing some blood back to your GI tract. The fact that your blood moves from your GI tract to your working muscles while you run is often why your GI tract may be extra sensitive.
Slow acting carbohydrates are a little more generous to your gut as blood glucose levels are maintained a little more steadily compared to the spikes of fast acting carbohydrates. Factor in that your brain triggers insulin to ensure your blood glucose doesn’t get too high and you have all hands on deck as you make your way towards the marathon finish line. The combo strategy of fast and slow acting carbs for marathon fueling brings the best of both worlds. For most of the race, you use the slow acting strategy then add fast acting carbohydrates in the last 30-45 minutes of the race. You have steady energy for the bulk of the race and avoid the GI issues found with the fast-acting carbohydrates but then get the big energy burst in the homestretch.
While often a little harder to get down, especially immediately following the race, protein is the top source for rebuilding muscles after being torn down and put through the ringer. Consuming protein right after a run helps with the recovery process. That’s when you could consider finding more palatable options like the Tailwind recovery powder or a shake. Not everyone can stomach them though and if presented with whole food options, always opt for that over supplements. Even then, many runners have a hard time getting anything down immediately following a run and need some time for things to settle. Besides, if you’ve just been consuming gels and chews for the past 4 hours or so, the last thing you’d probably be feeling like is a shake. This may not be practical or worth it immediately following the race but you want to make sure you at least get something into your system within that anabolic window that lasts for about 30 minutes after finishing. This often looks like a banana with some peanut butter, which is a good protein source. Chocolate milk has long been a go-to for many but if the lactose puts you off or is something you physically can’t do, there are various milk alternatives in addition to sports drinks to top off your electrolyte stores. The key here is to not wait too long before fueling post-race. Like all the other categories, everyone has their own preferences, it is just a matter of finding what works best for you.
Conclusion
To reiterate, just like how there is no one-size-fits-all marathon training program, there is no cookie cutter one-size-fits-all marathon fueling strategy either. Through experimentation in training, you can find the fuels and strategies that work best for you while keeping in mind the general principles for good nutrition and more specifically, good marathon nutrition. With the sheer number of products available to runners looking for a marathon fuel source, it can be almost overwhelming but on the bright side, it leads to a surplus of options as you determine what keeps you running and what gets you across that finish line.
Brian Comer is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.
So you just started running, how does your nutrition factor in?
As a runner there is so much information available that it is often difficult to figure out what things are most important that impact our training, recovery and how we feel in our daily lives. In this article we aim to outline how to think about fueling as a runner, and to make it as clear as possible!
LET’S FIRST THINK MACRO
We can think of our daily requirements in terms of building blocks of carbohydrates, protein, and fats. A general breakdown of daily intake is around 55-65% carbohydrates, 20-25% fats, and 15-20% proteins for most endurance athletes.
Carbs!!
Carbohydrates are the preferred source of energy for working muscles. Current guidelines suggest that we consume between 3-10 grams of carbohydrates per kilogram of body weight every day. That is a huge range! The reason for this varied range depends on whether you’re exercising at a light, moderate, or hard intensity.
This sounds clear and simple, but in reality, who counts carbs relative to body weight? There is an easier method to make sure you are consuming enough carbohydrates to fuel your workouts. It is called the Plate Method. Pick the plate below that matches your training for each day.
Easy training day
½ plate colorful vegetables
¼ plate carbohydrates
¼ plate protein
Moderate training day
⅓ plate colorful vegetables
⅓ plate carbohydrates
⅓ plate protein
Hard training day or carb load prep
¼ plate colorful vegetables
½ plate carbohydrates
¼ plate protein
Our muscles store energy from carbohydrates in the form of glycogen which is usually sufficient for an exercise duration of 90-120 minutes. Once glycogen is depleted athletes will feel fatigue and experience a drop in performance. Carbohydrates need to be replaced generally after this time at the rate of 30-60 grams/hour for continued performance.
Carbohydrates can be broken down into complex carbohydrates or simple carbohydrates.
For runners a baseline daily intake of complex carbohydrates and use of simple carbs for fuel just prior or during a workout generally works best.
Fiber is very important as it helps to keep us full for longer, keeps our digestive tract healthy, helps lower the “bad” cholesterol to name a few of its benefits. If you are a morning runner, you will want to consume fiber later in the day. On the flip side, if you are an evening runner, consume your fiber much earlier in the day so it doesn’t interrupt your running.
What’s the role of Protein in a Runner’s diet?
As a runner the most optimal intake contains plenty but not excessive protein to build and repair muscle tissue, produce hormones, boost your immune system and help replace red blood cells.
Protein has two different types – complete and incomplete. It is important for building strong bodies, helping develop muscle, and repairing bodily tissues. Complete proteins have the 9 essential amino acids that our body does not produce. Examples of complete protein are: fish, poultry, eggs, dairy products (milk, yogurt, or cheese), beef or pork, soy.
Incomplete proteins are proteins that don’t include all 9 essential amino acids. Examples of incomplete proteins are: nuts, seeds, vegetables, whole grains, and legumes such as lentils, peas, and beans.
If you’re a vegetarian or a vegan, experts recommend you eat a variety of different proteins in the form of nuts, seeds, lentils, and whole grains on a daily basis so that you’re forming complete proteins in your diet through a combination. There are also a few sources of complete proteins that you can get from plants. Among them are quinoa, buckwheat, and hempseed, but you may not get the same amount of protein that you would get from animal sources for the same serving size. It is recommended that vegans consume 10% more protein than the general recommendation, because plant proteins are not as readily digested.
As runners we need slightly more protein than the general population to repair the small amounts of muscle damage that occur with training and to support the building of new muscle tissue.
Fats
Fat is needed for a variety of reasons, such as helping the body absorb fat soluble vitamins (A, D, E, K), hormone regulation, and building tissue membranes. Fats digest slowly so it increases satiety.
About 20-35 percent of your total calories should come from healthy fats such as olive oil, peanut and nut butters, nuts, avocados, flaxseed, salmon, tuna and oily fish.
Now we know the big picture building blocks of what to fuel your body with – Carbs, Proteins, and Fats. Now let’s dig into the details of when to consume these fuels in order to optimize your training.
TIME TO TALK TIMING
Before your Run
Plan to eat your meal 3-4 hours prior to running. Your meal should include quality carbohydrates (such as whole grain toast or overnight oats), and lean protein (such as eggs, peanut butter, or cottage cheese). It is important to keep consistent hydration throughout the day so you are properly hydrated for your run.
Thirty minutes to 1 hour prior to your run, refuel with a quick snack that pairs protein and carbohydrate. Try applesauce and a mozzarella cheese stick, sliced cucumber with hummus, or crackers with peanut butter. Remember to drink 8-12 oz of fluid (water, sports drink) 1-2 hours before your run.
During your Run
You will lose electrolytes, and utilize glycogen and protein during exercise. Replenishing these as best you can will improve your performance and are vital to continue on! Try “quick-acting carbohydrates” such as sports drinks/gels/beans, fruit snacks, or even bars during exercise. Your hydration is individualized depending on how much you sweat, but generally, you want your urine to be pale yellow in color.
After your run
Within 30 minutes of your run it is important to refuel with protein in order to repair and build your muscle tissue (as well as re-energize you). Your post-run snack can be identical to your pre-workout snack (carb/protein pairing). Remember to re-hydrate! You want to take in 16-24 oz of water or sports drink for every pound lost during your run.
2 hours after your run, it’s time to eat! Remember to include your lean protein, quality carbohydrate, and low fiber/fat composition. Try whole wheat pasta, chicken breast, and cooked asparagus mixed with pesto sauce for a quick and delicious meal.
Hydration
Hydration is dependent upon sweat rate (more on that below!) Average needs are 20-35 ounces of water/sport drink/electrolytes every hour. Sport drinks have 6-8% carbohydrate and can also help replace sodium and potassium. If the run is between 60-90 minutes, hydration can be with water only. For runs over 90 minutes (or if it is hot out), add a sports/electrolyte drink to replace those lost through sweat.
How to Calculate Sweat Rate
Determine body weight lost during exercise: Body weight before exercise minus body weight after exercise = pounds of water weight lost.
Determine the fluid equivalent, in ounces, of the total weight lost during exercise: Pounds of water weight lost during exercise x 16 = ounces of additional fluid that should have been consumed to maintain fluid balance during the exercise session.
Determine the actual fluid needs during an identical workout: Total fluid needs = ounces of fluid consumed + ounces of additional fluid needed to establish fluid balance.
Determine the number of fluid ounces needed per hour of exercise: Total fluid needs / duration of exercise, in hours = number of fluid ounces needed per hour of exercise.
Tips for Runners and Endurance Athletes:
Now that we know the basics about runner nutrition, nutrition timing, and hydration, let’s summarize with some quick nutrition tips to help you fuel your running journey.
Eat frequent meals and snacks throughout the day.
Do not skip meals
Include a quality carbohydrate, lean protein, and healthy fat with all meals and snacks to increase satiety.
Include vegetables and fruits with meals and snacks.
Rely on water throughout the day and water/sports drinks during exercise.
Consume a post exercise snack as soon as possible (within 30 minutes) after training
Lastly, many people start out running as part of their weight loss or life transformation journeys. Sometimes this is successful, but sometimes weight loss does not occur with running. Sometimes runners actually gain weight. There are multiple causes and explanations for this. To learn more about running and weight loss, check out this article HERE.
A good mindset around nutrition is to strive to achieve a good balance to support your running and active lifestyle. This should be a way of living and not a restrictive set of rules. Listen to your body as some days you may need more recovery, some days you may need more fuel but aim to fuel your running and life to stay healthy, have more energy and run faster longer.
Further Reading
To really dive into this topic,check out Nancy Clark’s Sports Nutrition Guidebook, which helped guide much of this article.
This article was co-written by Coaches Jodi O’Shea, Ashley Brush and Erin Babin. To learn more about them or to work with them, check out their coach profiles below.
We’ve all heard about Intermittent Fasting as a fad diet trend. Based on the practice of eating only during a certain window of time – or on certain days of the week – and fasting the rest of the time, IF elicits thoughts of deprivation diets and serious bouts of “hanger”.
The reality, however, is that – unlike some trends such as the blood type diet or the raw food diet – intermittent fasting is a pattern of eating that has been around for centuries. Fasting is a common practice for most major world religions – from Buddhism to Christianity to Taoism, fasting has been utilized as a means by which to demonstrate discipline and sacrifice since well before the raw food diet or keto became common fads.
For many of us today, however, IF is seen as a tool to promote weight loss. Moreover, if done right, IF can improve health in multiple ways, including decreased inflammation, decreased risk of type 2 diabetes, and reduced occurrence of sleep apnea. There are a lot of resources out there discussing the benefits of IF, but perhaps the biggest selling point for IF is that there are multiple ways to do it. 12 hours fasting/12 hours eating, 14 hours fasting/10 hours eating, 16 hours fasting/8 hours eating, fasting 2 days of the week, and so on and so forth. Anyone investing in IF as a practice can play around with their eating vs. fasting ratios to find the one that works best for them, lending the practice a certain flexibility.
Now, on to the REAL question: should runners try IF or not? A bit of bait and switch with the title of this blog, as I’m not here to tell you whether or not you should try it. Yes, I’m a running coach, and yes, I’m a certified nutrition coach, and yes, I’m a 70+ miles/week runner myself and I practice IF. But huge disclaimer here: I am NOT a medical doctor, so if you are considering IF, see your GP first. Because everyone is different, everyone’s body will respond to IF differently, and there are certain medical conditions that make IF either feasible or specifically not recommended.
All of this said, I have been doing IF for many years now and have learned some valuable lessons about what does and does not work. I didn’t start IF with conscious intention. Instead, as someone who’s never been big on breakfast, I found that I simply wasn’t hungry until later and later in the day. It started on roughly a 14/10 pattern – fasting for 14 hours and eating over the course of 10 hours. Gradually, my fasting period increased as I found that I was comfortably not hungry until later and still later. And for the past 2 years or so, I’ve roughly followed a 18/6 pattern – fasting for 18 hours and limiting my eating window to 6 hours. I do consume coffee with milk during the “fasting” time, so by its strictest definition, I’m not technically fasting. But my body is conditioned at this point to not really feel hunger until 1 or 2pm.
I’ve been asked by friends and clients HOW I do it. I am a morning runner, logging 10-12 miles every morning by 8:00am, and then not eating for 5-6 hours after my last mile. I recognize that this is counterintuitive, hence my refusal to give a strong recommendation either way where IF is concerned. And yet it works for me. I have noticed that I’m less hungry overall and rarely feel the need to overeat – unless there’s wedding cake in front of me, in which case all bets are off. I don’t practice IF for the purpose of weight loss, as the 70+ miles I run every week takes care of that, but I can definitely see how IF can help shed unwanted pounds.
What I will say is this: if you decide to try IF, ease into it. In other words, don’t jump straight into a 18/6 pattern – you’ll be a hangry monster in no time, in addition to annoying a lot of people unlucky enough to be around you. But if you start with a more feasible pattern – say 12/12, for example – and like how you feel, shift your pattern in increments. Small changes are far more likely to create success. Otherwise, a few important guidelines I’ve learned over my years of practicing IF:
Water does NOT count – make sure you are drinking enough water even during your fasting period. Your body can survive for quite some time without food. Water is life.
If you feel faint at any time or notice your energy levels drop precipitously while fasting, ease back on your restrictions. As I said, IF isn’t for everyone, so listen to your body.
Make that first meal count. By the time you end your period of fasting, your body is primed and ready for fuel. Plan ahead so you don’t reach for the first muffin or cheeseburger you see. Remember: the health benefits of fasting are negated if the food you do eat is nutritionally void.
Be prepared to cheat. Unless you are told by your doctor that you must fast, your fasting window is a number set only by you, so if there comes a day when you are ravenous at 10am but don’t usually eat until 2pm, pick up a fork. Similar to missing one workout, changing your eating schedule for one day isn’t going to derail your entire plan.
Don’t be THAT person. You know, the one who makes everyone around you accommodate your schedule. Your boss plans a working lunch for noon but you don’t usually eat until 2pm? Grin and bear it. You can either opt to simply attend the lunch without eating, or you can push your window up a few hours. But do not demand that others move their schedules around to accommodate your IF restrictions. That’s a fast train to ostracization.
Spread the love. I personally am not a fan of big meals. Like my kids, I’m a grazer, so within my 6-ish hour eating window, I typically have 3-4 smaller meals. This is personal preference, but the energy and lightness I experience while fasting gets shut down hard if I break the fast with a heavy, calorie-dense meal.
I don’t think IF works for everyone. Some people have health issues for which fasting is not recommended, and others simply cannot deal with being hungry – or hangry. To be honest, if I were my coach, I would never have recommended IF based on conventional fueling wisdom. IF isn’t intuitively a workable formula for me, yet it works. So long story short, there’s no right answer, but if you are intrigued by IF, start conservatively with your fasting period and see how it goes.
And oh yes, don’t forget the coffee.
Kate Marden is a coach with Team RunRun. To learn more about her or to work with her, check out her coaching page.
We’re talking about what to eat during marathon training, so right away – BIG DISCLAIMER! There are lots of ways to get from point A to point B when it comes to fueling. Lots of different diets and bodies, and lots of different ways to be adequately fueled for the major work you’ll be putting in while prepping for your marathon. Here, I’m sharing my favorite ideas on how to set yourself up for success during training. One of my favorite sources and my guide for writing this article is Matt Fitzgerald’s book Runner’s World Performance Nutrition for Runners.I also share many valuable resources to help you make the best decisions for you for what to eat during your marathon training. Let’s dive in!
Along with answering the question of what you should eat during marathon training, when you eat often matters just as much for athletes training for long races. The challenge for most runners is which foods are best and which foods should be avoided. When I trained for my first marathon, many years ago, I started losing a lot of weight during my training. My performance in workouts and long runs started to suffer. I wasn’t overtraining, instead, I simply wasn’t eating properly to fuel my workouts and refill my tank. The best diet for marathon training includes a variety of healthy foods consumed prior to and after your workouts. In addition to eating a healthy diet during training, marathoners should also be well-hydrated before beginning each workout. Drink enough fluid during and after exercise to balance fluid losses.
MARATHONERS FOOD GUIDE
As you increase mileage and intensity during marathon training, you will need more calories compared to someone who is just working out a few times/week. To best know what and when to eat, it’s important to understand the role of basic food groups. Too much of one and not enough of another macronutrient can lead to poor performance.
Carbohydrates provide an important, but relatively short lived supply of fuel for exercise. This is why as much as 70% of daily caloric intake should come from carbohydrates (examples discussed below). Carbs help to fuel your training and optimize recovery between workouts. Complex carbs are the best because they pack more nutrients than simple carbs which often have refined sugar. Examples of simple carbs include cookies, soda & breakfast cereal.
Although carbs may seem like the key to fuel your running, protein is also essential because it stabilizes your blood sugar and helps you feel fuller longer. However, protein is not a fuel source, instead it stimulates the muscle-repairing process. Insufficient protein in a runner’s diet can result in slower recovery from workouts, weaker adaptations to training and increased risk of illness, overtraining and injury. Athletes training for a full marathon must consume an adequate amount of protein to avoid these pitfalls. Older runners require more protein, so Master runner’s need to keep this in mind.
Fat is the primary fuel for light to moderate intensity exercise. Fat is a backup source of fuel when you’ve depleted your carb storage. Examples of healthy fats are discussed below. The more efficient a runner becomes, the easier it is to use fat as fuel at a lower intensity.
If you’re curious about how much of the foods in these food groups you should consume, you can look to the National Institute of Health’s article on supplements and dietary needs for some guidelines.. They provide the following daily breakdown of carbs, proteins & fats for athletes. Be aware that these ranges are broad, because the percentages that work best for athletes varies.
Carbohydrates – 1.4 to 4.5 g/lb body weight (40 – 70% of daily caloric intake)
Proteins – .55 to .9 g/lb body weight (15 – 25%)
Fats – 1.2 to 2.0 g/lb body weight (20 – 40%)
TIMING MATTERS
The best plan is to track what and when you eat throughout your training. This way adjustments can be made. Eat carbs prior to and after your run. In fact, eating easily digestible carbohydrates in the hour before long runs generally enables runners to work out longer. If your run is longer than an hour, plan on bringing or having access to carbohydrates and fluids. Some sports drinks contain both. Finally, after an intense or long run, eat carbs and protein immediately (30 – 45 minutes after the workout). Some of the best post-workout snacks include chocolate milk, yogurt with fruit, a fruit or green smoothie or even a peanut butter and banana sandwich.
Fats can be consumed anytime, but remember, they won’t be of much help right before a workout. Ultimately, through trial and error, you’ll make adjustments to your diet and dial in the foods that make you feel and perform your best.
WHAT MEALS TO EAT – 3 SECTIONS OF YOUR PLATE
My team works with a Registered Dietitian when it comes to analyzing our athletes’ dietary needs. She recommends the following guide when planning a meal. Simply visualize your plate as having 3 separate sections as follows:
Beans, lentils, hummus, peas, potatoes, quinoa, brown rice, plain yogurt, whole grain bread, whole grain pasta
Lean protein rich foods
Salmon, tuna, skinless poultry, eggs, lean red meat, beans, tofu
MORE FRUITS & VEGETABLES & FEWER PROCESSED FOODS
Fresh fruits & vegetables need to top your list of foods you should eat. In addition to providing carbohydrates for energy, fiber for digestion and vitamins and minerals, fruits and vegetables give us phytonutrients which promote faster post-workout recovery, tissue healing and reduce the risk of injuries, sickness and fatigue from overtraining. Just like running a variety of workouts is the best way to train, I strongly recommend consuming a diet that is high in a variety of colored vegetables & fruits (think green leafy, bright red and orange).
SNACK IDEAS FOR MARATHON TRAINING
I’m often asked about snacking, because marathon training can make an athlete very hungry. It’s important not to sabotage our training by snacking on packaged foods that are essentially “empty calories” that won’t fill you up. We need foods that will help us fuel and recover from our workouts while satisfying our hunger. Following are some good ideas.
Small bag of assorted nuts (cashews, almonds, dried walnuts)
Smoothie with yogurt and berries
Crackers with peanut butter + low fat chocolate milk
Sports drink with nuts and/or crackers with nut butter
If you’re still asking, “how much of each food category should I be consuming,” use the following table as a daily guide to eating during your marathon training. Think of a serving size as the amount of food you’re supposed to eat during a meal. For example, a single serving of meat or fish is 4 – 5 ozs, while a serving size of rice or pasta is ½ cup. This chart can help you identify any shortcomings in your diet so you can make appropriate adjustments.
Runners training for a marathon need to consume a wide variety of foods that will meet their energy needs. There’s not a single ideal amount of carbohydrates, protein, fat or other nutrients that will work for all athletes. Every runner is different. Understanding exactly how to fuel your body with the right nutrition is a process that involves some trial and error, but it’s vital to your success.
Start with a full tank. It’s important to begin all exercise well hydrated and with adequate muscle fuel.
Be willing to try new products and foods and when to eat them during your training sessions. This includes before, during and after your workouts. This flexibility will help you determine the type & amount of food and fluid and time that work best for you.
Consume fluids early and consistently to replace sweat losses. Don’t wait until you’re thirsty.
By putting in the work to learn what to eat during marathon training and when to eat it, you can be confident that you have the best possible nutritional preparation to go the distance. You put in the effort to train hard for your marathon, and you owe it to your body and to yourself to put just as much effort into fueling so that you get the most out of your training efforts!
Dan Lyne is a coach with Team RunRun. To learn more about him or work with him, check out his coaching page.
Increasing Your Miles Without Increasing Your Pants Size: Why You May Not Lose Weight While Running
It’s a conundrum familiar to many of us – either as a coach working with frustrated clients or as a runner wondering why the number on the scale refuses to budge – or worse, creeps up – even as our weekly mileage increases. It’s seemingly intuitive logic: “if I am burning more calories, then I should be losing weight”. So what gives?
There may be one of several reasons for this. For some runners, it’s a simple formula: increased mileage = increased energy expenditure = big spike in hunger. Running does burn calories (100 calories/mile on average, depending on your weight and intensity), but many runners – especially those just starting out – overestimate their calorie burn. The reality is that, unless you are running a significant number of miles every day, you probably aren’t burning enough calories to justify that slice of cake or those extra slices of pizza.
Think about it this way: a 140-pound woman who runs 5 miles at a moderate pace will burn approximately 450-500 calories. That may sound like a lot, but 500 calories is (roughly) 2 slices of pizza, one PB&J sandwich, a few handfuls of chips, 2-3 cookies, a few beers, one coffeeshop muffin, or one Starbucks mocha. It’s a slippery slope once you start giving yourself space to add extra calories to your daily diet, and if not done smartly, it can lead to weight gain, not the weight loss desired and expected. Remember: the average calorie deficit needed to lose one pound is 3,500 calories. That’s a lot of calories to burn or cut, so be patient with yourself!
Conversely, for runners whose main goal in increasing mileage is to shed some weight, the culprit behind the weight plateau or gain can be counterintuitive: they aren’t taking in enough calories. You may initially lose some pounds if you both add miles and seriously restrict your calorie intake – but that’s before your body cottons on to what you’re doing. Because your body doesn’t actually care if you’re 5 pounds away from your goal weight, or that you want to look good for your cousin’s beach wedding this summer. Your body cares only about functioning at optimal levels. Survival. And once you restrict your calorie intake too much, your body enters what is referred to as “starvation mode”; in effect, your metabolism slows down and your body holds onto what fat you have like a kid hanging on to their candy bucket on Halloween. And again, you’re left asking, “Why don’t I lose weight running?”
Finding the sweet spot of calories in vs. calories out isn’t always easy, but with a little trial and error, you can find that balance. Try this: keep an excruciatingly-detailed food journal for 7-10 days, in which you write down literally everything that passes your lips (except water). Write down portion size (roughly), too, as saying “one spoonful of peanut butter” can mean anything from 200 calories (the average calories in 2 tablespoons) to 800 calories if you mindlessly keep scooping. Then sit down and count out those calories (sites like Nutrition.gov and MyFitnessPal should give you accurate numbers). You may be very surprised to see that, where you thought you were doing well between lunch and dinner, you were actually consuming an extra 500 calories with those sips of hot chocolate, a bite of a donut, a handful of chips, that pre-dinner glass of wine, etc.
Past calorie overloads and/or deficits, another reason you may not be losing weight is that, as you’ve probably heard through the gym grapevine, muscle weighs more than fat. This is especially important to note for runners who are starting off with essentially no training. Heavy lifters transitioning to running won’t see the same effects. Running isn’t a massive muscle builder, but the stronger and more efficient you get as a runner, the more muscle mass you are slowly building. Remember, then, that having a healthy balance of muscle and body fat is far more important than the number on the scale, and your clothes may actually fit better as you gain lean muscle mass, even if the number on the scale isn’t budging. All of that said, muscle does burn more calories than fat, so investing the time and energy into strength training – and not focusing solely on pounding that pavement – will benefit you even more in the long run.
Finally, if you are still not losing weight and are at a total loss as to why, think about varying your routine. As your running endurance, efficiency, and strength increase, so too does your body become more acclimated to the challenges imposed upon it. If your body doesn’t need to work as hard to run that same 10-mile route you’ve always done, you simply won’t be burning as many calories. So ask your coach to incorporate some strides or tempo runs, push yourself to add some hill repeats to one run each week, and consider adding some plyometric moves to your cross-training routine. Intense bursts of exercise stoke your metabolic fire, resulting in a spike in heart rate and an uptick in calories burned.
At the end of the day, incorporating running into your life is a GOOD choice. There are many health benefits to running – physical, mental, and emotional. And, unless your physician has prescribed weight loss measures for health reasons, the number on the scale should take a back seat to the longevity-boosting effects of a consistent exercise program. We are all human, though, and want to both feel AND look our best. Taking a hard look at both your daily diet and fitness routine can lead to changes that will enable you to meet ALL of these goals.
Kate Marden is a coach with Team RunRun. To learn more about her or to work with Coach Kate, check out her coaching page.
People often think of running and weight loss together, since running is a form of cardio exercise that burns calories. However, running does not always result in weight loss. If that is your only goal, running may not be your answer.
With that in mind, we asked expert nutritionists and our own running coaches your most common questions about running and weight loss, so that you can make healthy decisions.
FAQ: Will running help you lose weight?
While running may help you lose weight, everyone’s body is so different that it is hard to predict results. If your goal is weight loss, you should consult with health professionals before choosing a course of action.
Heidi Strickler, Registered Sports Dietician
Heidi Strickler, a Registered Sports Dietician, says that weight loss depends on many factors. Those include your running practice, nutrition, gender, hormonal health, and even the time of year.
“In my experience, individuals who are running with a goal of weight loss oftentimes become frustrated and mentally/emotionally burned out, and frequently end up with health issues when running is paired with caloric restriction, such as hormone disruption, poor bone health, and disordered eating patterns.”
Similarly, Dawn Lundin, Registered Dietician, advises, “I encourage people to think about running (and other forms of physical activity) separate from changing your body shape, size or weight. You should run because you love it, not because you want to change a number on the scale.”
Setting goals around your running is important, but weight loss may not be the right goal for you. If Coach Julia Lerner’s athletes are interested in setting a personal record or achieving a new race distance, she advises against making weight loss an additional goal. “Focus on eating enough to properly fuel your body to have great training sessions and race performance. You’ll be amazed what your body can do!”
At Team RunRun, our coaches help you map out a running plan that incorporates a healthy, full-body approach to include your nutrition. Our main goal is to help you fall in love with running, and to train with running in a healthy way!
FAQ: What tips do you have about running to lose weight?
If you choose to focus on losing weight as one of your fitness goals, running can help, but only if it is paired with a nutrition plan and consistent training.
Rez Nguyen
Dawn cautions, “If your only motivation to run is to lose weight, then you may find that your expectations (losing weight) doesn’t match reality. If runners want to change their body composition and/or lose weight, there is a specific time during their training cycle where it would be recommended. Creating too much of a calorie deficit while training puts the runner at an increased risk for developing injuries.”
When her runners are interested in weight loss, Coach Rez Nguyen recommends they pay attention to what they eat in addition to hydration, sleep, and stress. Coach Jamie Ness reminds his athletes that fitness is a journey. “Running can’t be treated like a fat-burning tool only. You must consider the stress placed on your body and allow adequate recovery. Given enough time you will be amazed at what you can do, but it does require time.”
At the end of the day, Heidi cautions that weight loss has much more to do with nutrition and genetics than exercise. She advises, “If you are interested in weight loss, any body composition change, or are starting a new exercise program, I ALWAYS recommend working with a Registered Sports Dietitian who specializes in runners.”
FAQ: How much running burns 500 calories?
There is no simple formula to calculate how many calories are burned by running. Much of the formula is determined by your genetic makeup. In fact, even your fancy calorie-tracking apps may be getting it wrong!
Dawn Lundin, Registered Dietitian
Dietitian Dawn Lundlin explains it as:
“Generally speaking, you can estimate to burn 100 calories per mile you run. This would mean that a 5 mile run would burn approximately 500 calories. Please keep in mind that this number is a rough estimate, and calories burned while running are usually lower for people in smaller bodies and higher for those in larger bodies. The amount of calories that a person will burn is dependent on your age, gender, body composition (think fat mass versus muscle mass), type of run you are completing and your genetics.”
Meanwhile, Heidi Strickler admits a health-professional secret:
“We really don’t know, to be perfectly honest. We have always known this is complicated, but some recent research suggests that it’s more complicated than we thought, because it appears the body compensates at a certain point, as a protective mechanism. For example, if your watch says that you burned 500 calories on an hour-long run, you may have actually only burned 400 (hypothetically speaking). This is why so many of the fitness and nutrition trackers (e.g. MyFitness Pal) are faulty, and why running for weight loss can be problematic.”
FAQ: Will running burn fat?
Yes, running burns fat, but not always the way you think it will. Your body generally burns both fat and carbohydrates when running. Depending on your run – and, of course, your genetics as well as other factors – your body will burn through both types of fuel.
Tom Scott
Dawn Lundlin illustrates it this way: “Let’s say someone has the ability to store 400 grams of carbohydrate as glycogen in your muscle and liver. This is roughly 1600 calories of carbohydrate. If you are running a marathon or ultra marathon, you will definitely use up your body’s glycogen stores during your run and start to burn fat if you do not consume any carbohydrates. If your glycogen stores aren’t topped off, then you may start to burn fat sooner.”
Heidi Strickler adds, “Some people burn fat more easily than others, and people with periods burn more fat in the second half of the menstrual cycle (between ovulation and your period). There is also a misconception that the fat you are burning is coming from your stomach or hips or other places where you can visibly see fat. However, much of the fat you burn comes from the fat stores in your muscles (called intramuscular triglycerides, or IMTG).”
Coach Tom Scott adds that new runners will burn less fat than well-trained athletes, so you have to adjust your expectations based on your personal fitness.
At the end of the day, running requires a lot of calories, and if you train regularly, you will probably end up burning both fat and carbohydrates in your body.
FAQ: Will running make you skinny?
This question implies that you want to become “skinny” – which has a lot of implications. “Skinny” is very subjective, so it isn’t a helpful goal. While running regularly may change your body composition by building muscles you don’t already have, there is no guarantee that it will make you look any specific way.
“Your body’s shape and size is dependent on more factors than your weekly mileage. Your genetics have a big role in your body size,” says Dawn Lundin. “Remember that being skinny doesn’t guarantee you will be running your best. Running a hilly course like the Boston marathon requires strong quads and glutes. When muscles build strength, they grow. I know strong runners of all body shapes and sizes. I encourage you to appreciate your body’s uniqueness and what it can do for you versus what it looks like.”
At Team RunRun, we support all body types. Coach Tom recommends readjusting your focus to improving your overall health and happiness. When you run because you love running, you can build a healthy lifestyle that empowers you in every aspect of your life.
FAQ: Can running build muscle?
Yes, running can build muscle as long as you are paying attention to your nutrition, too!
Jamie Ness
Since running requires a lot of effort from your muscles, if you feed them with the appropriate fuel, you can end up building muscle.
“If you are not meeting your body’s calorie needs, then your body could potentially break down muscle mass to meet your body’s nutritional needs,” Dawn Lundlin advises. “Protein needs are important for muscle growth, but you also need to be sure you are consuming enough carbohydrates so that protein can be used to build and repair muscle.”
Giving your muscles a period of recovery after a run is important for building muscle, too. Coach Jamie says, “If your muscles are allowed to rest, recover and provided good nutrition, it can certainly build muscle.”
Meanwhile, it is important to remember that running mostly builds muscles in your legs. Dawn recommends that you add complete core and upper body exercises to build muscles throughout your body.
With that in mind, if you have specific goals around building muscles, a running coach can help build you a custom training plan that targets those muscles while avoiding injury.
FAQ: What tips do you have for runners who *don’t* want to lose weight?
Since running does burn a lot of calories, sometimes you need to make an effort to keep yourself at a healthy weight. Again, the answer is in paying attention to your nutrition. “When in doubt, eat. Eat often; aat enough; eat foods that you like and that taste good,” says dietitian Heidi Strickler.
Julia Lerner
Keep in mind that as you increase your running mileage, you will burn more calories. That means you need to eat more to keep from going into a calorie deficit. Coach Tom advises, “If you are fueling adequately your body will naturally find a healthy weight range and stick to it pretty closely. If you are losing too much weight you need to fuel more!”
In addition, you’ll want to pay attention to when you eat. Says Dawn Lundin, “Nutrient timing is fuel before, during and after your run. If you’re not able to maintain your weight by honoring your body’s hunger and fullness cues, it may be helpful to work with a sports dietitian on nutrient timing.”
Running and weight loss are often interdependent, but one does not necessarily lead to the other. When considering your body and fitness goals, we encourage you to consult with health professionals. Above all, make sure your training plan supports your body in a positive way.
Thank you to Dawn, Heidi, and our coaches for taking the time to answer these questions! If you want to discuss running and weight loss, reach out. We would love to help you build a healthy plan for your goals!
In this product review, coach Jamie Ness shares his honest experience using Naked Bone Broth Protein Powder to add collagen to his diet. Read on for why Jamie believes in collagen-rich diets, what he loved about Naked Bone Broth Protein Powder, and why he recommends you try it out, too!
When I was asked to review Naked Bone Broth Protein Powder, I jumped at the chance. As an avid reader of nutrition research published by World Athletics, the governing body of track and field internationally, I am always interested in adding healthy components to my diet. In an article titled Nutrition for the Treatment and Prevention of Track and Field Injuries, published in The International Journal for Sport Nutrition and Exercise Metabolism, the authors concluded that numerous studies support the use of collagen to both prevent and treat injuries. Ever since then, I have been enthusiastic about a collagen-rich diet, which bone broth is perfect for.
Bone broth is a great source of collagen, so I have tried a few over the past couple of years. There is no doubt in my mind that injuries heal more quickly when consuming a collagen-rich diet. To review Naked Bone Broth Protein Powder, I consumed it several times before writing the article, although probably not in the most typical manner. With the summer heat on full blast, I did not do a great deal of hot meal preparation usually associated with bone broth. I did however add it to several meals including cottage cheese and tomato, Mediterranean salad, and spaghetti with ground turkey. I also drank a cup straight.
Here is a summary of my pros and cons:
Pros of Naked Bone Broth Protein Powder
The only ingredient is beef broth protein concentrate. In two scoops of powder you’ll get 20 grams of protein, 1 gram of fat, 150 mg of sodium and 80 mg of potassium for 90 total calories. You’ll get nothing else. There are no chemicals, or artificial anything. There is no dairy, gluten, soy or GMO.
You get 20 servings in a 1 pound/440 gram jar making it a lot easier to store than premixed broths that must be refrigerated and take up much more space per serving.
The flavor is great. I would describe it as a smooth, mild, generally good flavor. It is probably the best tasting bone broth I have tried.
Cons of Naked Bone Broth Protein Powder
This stuff is messy. The powder is very fine and kind of sticky. It is easy to get it places you would rather not have it.
Mixing is not as easy as some other powders. Naked recommends using a shaker bottle or a blender to mix. I tried to take a short cut and just stir it. That didn’t work very well so take the manufacturer’s advice for mixing.
It retails for $39.99, which is more expensive than a lot of other options
Overall I think Naked Bone Broth Protein Powder is a quality product. With many years under my belt as both a coach and an athlete, I would certainly recommend it for anyone looking for an easy, flavorful, collagen-rich addition to their diet.
Coach Jamie Ness specializes in holistic training for strength building and recovering from injuries. Learn more about training with him here!
We asked Team RunRun coach Erin Hunt to review the Vegan Naked Nutrition Shakes from the Naked Nutrition company, both from the perspective of runner and coach. It should be noted that she was given the product for free, but otherwise, neither coach Erin nor Team RunRun have any financial stake or affiliate interests in the company. Enjoy the review, and a maybe one of these shakes when you’re finished!
Protein powder remains a hot topic in the fitness industry. Some swear by its efficiency and believe it necessary for building muscle. Others think a well balanced meal, including protein, carbs, and fat, is the way to go post-workout. Us runners are often more focused on building endurance than muscle mass, and might not turn to powdered drink mixes unless we’re using one with carbohydrates during our runs.
I’ve gone through phases when it comes to protein powders. As a vegan, years ago I didn’t have options when it came to protein shakes. They were packed with whey protein, a dairy product. Even non-vegans often run into trouble with whey based shakes, because the concentrated form of lactose can cause upset stomachs and inflammation in consumers with the smallest levels of dairy intolerance. I’m not a big fan of artificial sweeteners either, and many powders are full of them. It takes a lot of flavoring to make a powder taste like cookies and cream or strawberry milkshakes.
However, I did see benefits of using liquid nutrition. After workouts I wasn’t always hungry, but my body needed replenishment. The convenience of grabbing something balanced, quick, and easily transportable is another huge upside to powered drinks. I’ve bought a few containers of pea protein without flavor, but they just weren’t exciting to drink. It’s been a few years since I’ve really given a nutrition shake a solid try, and I wasn’t disappointed at all by Naked Shake.
Naked Shake is a plant based protein supplement made by Naked Nutrition. Their ingredients are all words I can pronounce, including pea protein, MCT oil, banana juice, and freeze dried strawberries. I was lucky enough to try both the peanut butter blueberry and the strawberry banana flavors. Peanut butter blueberry took the crown for me, but both had great flavor that mixed well with other fruits in smoothie form.
The nutrition profile of Naked Shake is great for runners, including 8 grams of carbs, 5 grams of sugar, and 20 grams of protein in 120 calories. When drinking this shake, I didn’t feel like I had to select convenience over health. I wish I could give some constructive feedback about this product, but I love using it and will continue to incorporate it into my nutrition plan. My only request for Naked Nutrition is to make more flavors so I can try them all!
Erin Hunt is a coach with Team RunRun. To learn more about her or to work with Coach Erin, check out her coaching page.
Runners are always looking for an edge. Heidi Strickler, Seattle-based Registered Dietitian, Certified Specialist in Sports Dietetics and Metabolic Efficiency Training Specialist, was gracious enough to answer some commonly asked questions for us a couple of years ago, and she’s back with updated answers! If you have more questions or are interested in working more in depth with a Registered Dietitian, her contact info and bio are included below!
What is something you hear often by nutritionists or from athletes regarding nutrition that you disagree with and why?
Many of the common diets – keto, low-carb/high-fat (LCHF), intermittent fasting (IMF) – are not appropriate for athletes, especially female athletes. Is there a way to incorporate components of those diets in a way to boost performance and optimize overall health? Most definitely! That’s what we call “periodized nutrition” which involved shifting the type and amount of your macronutrients based on your training demands. Athletes really need to understand that the research in those diets comes from obese middle-aged men with chronic disease. Studies that do use athletes have found no performance benefits of the above-mentioned diets.
GI issues are one of the main reasons runners DNF ultra marathons. How do you go about solving this common problem for ultra runners?
I spend a lot of time on this topic with my athletes, especially my female athletes. One of the reasons for this gender difference is that women absorb less fructose molecules than men; fructose is one of the primary sugars used in many sports nutrition products. So we need to look at the ingredients of the fuel the athlete plans to use. Beyond that, we look at things like the source of carbohydrates: e.g. gels are oftentimes malabsorbed because the load on the gut is so high, so too many gels can just sit in the gut a wreak havoc, drawing water into the intestines and causing diarrhea. Compare this to blocks/chews which athletes can regulate more easily, and the load is less. When it comes to real food, we ask similar questions, and we need to also look at the fat and protein content, the type of fiber (if any), or any artificial sweeteners or sugar alcohols that can cause GI distress. Finally, especially for my ultra-endurance athletes, we need to address flavor fatigue – e.g. because most drinks, gels, gummies, chewy candy, etc., are fruity flavored, athletes can get flavor burnout which can actually lead to nausea and prevent them from getting adequate fuel. Real food can play a critical role with this.
On another note, an area that athletes oftentimes neglect regarding GI function is hydration. Consuming a drink that is too high or too low in its osmolarity (the concentration of the drink e.g. sugar, electrolytes) can end up causing diarrhea and/or dehydration.
Regardless of your race distance, event type (cycling versus running), your gender, and your digestion, it is crucial to trial nutrition strategies in training that mimics the race duration, intensity, and climate.
What is one or two big changes a runner could make with their day to day eating that could have the biggest positive impact on performance? (of course we’re all different, but think about the general runner population and one or two changes or tweaks we could all benefit from making)?
For women: no fasted training
For all athletes: even if your daily nutrition is not ideal, prioritize your nutrition around training – go in fueled for training and according to the goals of the training session, fuel & hydrate during training as necessary, and get in proper recovery nutrition within 30-40 minutes afterwards.
What are your “go-to” fueling sources during competitions? (or recommendations). How do these fueling sources vary depending on the events you’re competing in or coaching?
I have run several ultras using solely UCAN. But beyond UCAN, I like the Skratch chews, which I save for the last 1/3 or ¼ of my race/training when I might be craving some simple sugars, and there is less likelihood I will develop GI issues. They use as their primary sugar, and they are a bit tart, rather than overbearingly sweet. They have a lemon-lime with matcha (thus caffeine) that I love.
I also always like to have salty stuff on me for events >3 hours. I will usually have Base Salt on me as a backup, just in case my stomach turns south. Otherwise I like olives, pickles, Larabars, or flour tortillas with almond butter & salt or melted cheese. For bike rides (road or MTB) I am HUGE fan of PayDay bars – since they don’t have chocolate, they won’t melt in the heat or from the body heat coming off my back, and they are the perfect blend of sweet & salty, with carbs, protein, and fat.
Sports nutrition products I recommend: low-fructose items without artificial sweeteners or sugar alcohols:
UCAN
Skratch chews and Super Fuel
Nuun Sport & Endurance
Tailwind Endurance Fuel
Larabars or other whole-food based bars
Spring Energy
Base Salt, as needed
Real food I recommend: remember that real food is oftentimes just as good as packaged sports nutrition, and usually less expensive. Research studies have shown that bananas, PBJ, and chocolate milk are just as effective as sports bars and sports drinks.
PBJ or PBH cut into quarters
Trail mix (leave out chocolate if it’s warm outside) using any of the following: nuts, seeds, dried fruit, cereal, pretzels, chocolate
Gummy candy or fruit snacks that don’t use high fructose corn syrup
Nut butter packets that include sugar, honey, or maple syrup
Olives, dolmas/dolmates/stuffed grape leaves
Homemade energy balls: mixing oats or cooked rice, liquid sweetener, nut butter, dried fruit (optional ingredients such as protein powder, coffee beans, spices)
We’ve seen lots of runners have low iron/anemia issues. What are some strategies for avoiding this?
There are a few components here:
Get lab work regularly, and make sure you have a full iron panel (ferritin, transferrin saturation, TIBC, RBC, Hct, Hgb)
Know if you are at risk for being low: female, heavy menstruation, endurance athlete, runner, vegan or vegetarian
Consume iron-rich foods, such as fortified breakfast cereals, canned beans, tofu, baked potatoes, pumpkin seeds, unsulphured blackstrap molasses, red meat, organ meat, clams, mussels, oysters, and salmon or sardines canned in oil with foods rich in vitamin C, such as strawberries, citrus, kiwi, pineapple, mango, broccoli, bell peppers, hot peppers, and tomatoes
Avoid calcium-rich foods when you consume high-iron foods. Calcium-rich foods include dairy (milk, cheese, yogurt, cottage cheese, ice cream) & dairy-substitutes (e.g. non-dairy milk), whey protein, almonds, edamame, calcium-set tofu, chia seeds, canned fish with bones, white beans, collard greens & kale, amaranth, calcium-fortified OJ
Consume iron-rich foods at least 2 hours before or after exercise, rather than within 2 hours of training. This is because exercise increases the levels of hepcidin in the body; hepcidin is a hormone that reduces liver absorption by the body.
Along the lines of iron, do you recommend supplements? Any supplements that you think the general runner population should be considering? (again, I know we’re all different, but what are some generalities regarding supplements?)
This definitely depends on the individual – gender, age, ethnicity, geography, time of year, lab work/medical history, dietary habits, sport. I always advocate for “Food first, supplement second.” However, vitamin D is one I recommend to nearly all of my athletes, at least in the winter months (October-April); 400-2,000IU will do. If an athlete trains indoors or wears sunscreen during the summer months, I will recommend that they take it year-round. Depending on dietary intake and menstrual function, I oftentimes have female athletes include a Calcium-Magnesium-D supplement. Outside of that, it really does depend, and many athletes should periodize their supplements as well.
Help us make heads or tails in terms of “carbo loading”. What does it mean? Is it a myth? Is there anything in particular we should be considering in the days leading up to a big endurance event?
Carbohydrate loading definitely has a time and a place. First, carbohydrate loading should be considered ONLY if the event in question is >90 minutes. This comes down to the amount of stored carbohydrate (glycogen) in the body and how long those stores last during exercise. Second, once you have determined that carbohydrate loading is appropriate, you need to plan for the total amount of carbohydrates that should be loaded (8-12g/kg/d), the type of carbohydrates that should be loaded (low-fiber, low-residue), and the timing of carbohydrate loading (3 days prior to the event). Finally, to really benefit from a carbohydrate loading protocol, you should also be tapering your exercise in tandem with your increased intake of carbohydrate. And always be intentional about adequate hydration!
If you could give us endurance runners one piece of advice relating to food and diet, what is the mindset, mantra, advice that you would impart on us?
Put just as much consideration into your nutrition plan as you do your training plan. Your training does not look the same every single day, so neither should your nutrition. If you adopt a “fuel for the work required” mantra, you can experience both a boost in performance, but also improved daily energy and overall chronic health. If you have questions, hire a Registered Sports Dietitian who specializes in athletes like you!
What you eat before a run can be the difference between a botched run and one that you’re excited to upload to Strava. The former takes a long Strava title to explain what went wrong, and the latter leaves that typing time for geeking out on the numbers. There’s nothing worse than going out for a 6 mile run on an empty stomach and bonking 2 miles in, riding the struggle bus home for the last 4 miles. On the other hand, downing a Chipotle sleeping pill, cleverly disguised as a burrito, also doesn’t bode well for many runs.
So what do people eat before a run? We asked coaches and team members what they prefer to eat before a run, how much time in between eating and running, and what changes about the routine before a big workout or a race.
The 3 Most Common Foods
Coffee – Brew it strong, drink it black, and if you’ve prepared ahead of time, cold-brewed. Jillian Shumaker keeps cold brew concentrate on hand for early morning runs to cut down on prep time and maximize sleep before a morning run. #genius
Banana – This simple, no mess, no fuss fruit is a runner’s best friend. Bananas not your jam? Try sweet potato with maple syrup and sea salt, like Mandy Raithel or watermelon like Mark Droge.
Nut Butter – Straight out of the jar in a heaping tablespoon like Carrie-Ann LaBrecque or on some sort of vehicle, like toast or an english muffin.
Our personal favorite that seems to pack the perfect punch? Meghan Lelonek tends to run in the early morning and her go-to meal is 1-2 Dates dipped in PB and shot of espresso. #rocketfuel
Short on time or want it even simpler? Heather Park loves tailwind + water for her workouts and Jami Barrett always keeps a gel handy in case she needs it before a run.
Time Between Eating and Running
It only takes one time to learn that going for a run 4 hours after a light breakfast is a good recipe for bonking, so most runners have this dialed in fairly well. The consensus for the team?
20-30 minutes between eating and running with a simple pre-run meal
30-60 minutes if it’s a workout or a race, or if you ate a larger meal, increase that to 90 minutes
Coach Dan Lyne prefers a small meal of banana, oatmeal and coffee pre-run, but he’ll increase his meal size and wait 60 minutes before a morning workout and 90 minutes before a marathon start.
Eating before a Long Run or a Workout
This is where people tend to diverge a bit, as the stakes are much higher for eating the wrong food for your body before a big effort. It’s easier to shuffle through a 3 mile run on a full stomach vs. a 20 minute tempo run or a 20 miler, so most people are dialed in on what works for them. It takes trial and error to find out what works for you so that come race day, long run day, or big effort days, you’re fueled up, psyched up, and ready to go.
Heather Park has a unique take on a classic Congee, except with oatmeal, combining oatmeal porridge with kombu powder for flavor + umami, and she adds an egg in last for protein, along with a splash of soy sauce. If a sweet breakfast isn’t your thing, check out her recipe below and tweak as needed to make the perfect pre-long run meal.
When Coach Stephen Littlewood is heading out for an ultra, he goes for the Chipotle style approach with bacon, egg, cheese, jalapeño, and guacamole burrito, leaving 60-90 minutes between eating and running. His recipe? Just be sure to be heavy on the guac.
The Consensus?
When it comes to deciding what to eat before a run, what do most runners do? They keep it simple, keep it small, and test and re-test before race day.
Recipe for Savory Oatmeal Porridge with Egg
1/4 cup thick-rolled oats
1/2 teaspoon of homemade kombu powder (dehydrated kombu sheets in the oven that I grind into a powder)
1.5 cups of water
pinch of salt
Combine above into a saucepan — bring to boil, then let it simmer. Stir occasionally. Oatmeal should start getting a porridge consistency — “gooey”. Add egg in and turn off heat, stir so the heat of the oatmeal gently cooks it.
Serve with a splash of soy sauce (if needed). If you want to add extra flavor, one or two drops of toasted sesame oil and/or toasted sesame seeds!
A special thanks to all the runners and coaches on the team who helped contribute to this article. Onward!
Comparing Popular Running Gels, aka I tried a bunch of gels so you don’t have to, with Coach Erin Hunt.
Erin Hunt is a coach with Team RunRun. To learn more about her or to work with Coach Erin, check out her coaching page.
With so many nutrition products on the market, writing your own perfect race day menu can be a big task. While you should be learning by trial and error, some runners have very specific tastes. If you are a person who regularly says “it’s a consistency thing” or “I just don’t do (fill in the blank) flavor”, this article should help you narrow down your nutrition choices.
While trying to stay as unbiased as possible, I am reviewing three categories for each product. Flavor options, consistency, and key differences in nutrient profile from other brands. We will assume that each gel is made with endurance events in mind, but some brands offer specific products for different types of efforts.
Brands compared include: GU, Maurten, Muir, Spring Energy, Clif, Honey Stinger, Endurance Tap, and Green Moose Fuel.
Flavor Options: GU has the most flavor options on the market. Magda Boulet and her team have been working hard to perfect the art of flavor science. Most of the flavors are sweet; masking the flavor of simple sugars with a savory taste is hard to do. However, they do have a bitter category that includes Hops, Gingerade, and more.
Consistency: GU has a medium thick consistency. It comes out of the package easily, but you do need some water to help wash it down. GU recommends hydrating when consuming their products.
Differentials: GU offers two types of gels: Original and Roctane. Roctane gels have more electrolytes and amino acids, designed for longer, tougher, or hotter events. They also offer a variety of caffeinated products in both original and roctane.
Flavor Options: None, really. They sell one gel, called The GEL. It doesn’t really taste like much of anything, which is kind of the point. They don’t add any extra ingredients, just the 6 required to get you from point A to point B.
Consistency: Before I tried this, many people described it to me as “crushed Jello”. I didn’t understand that until I tried it, but it’s completely accurate. Imagine mashing up your bowl of Jello with a fork and then eating it. That’s Maurten!
Differentials: Maurten’s claim to fame is their hydrogel technology which is also used in their drink mixes. The combination of ingredients is designed to be an optimum mixture to transport carbohydrates into the body during movement. According to them, this cuts down on gastrointestinal issues while eliminating added colors, preservatives and flavors that could hinder performance.
Flavor Options: Muir gets creative with their flavors, from fruity to thanksgiving dinner (sweet potato oregano). They do use molasses as a form of carbohydrate in all of their products, so all flavors have a thick molasses overtone. It can be polarizing, so I would try this one at home for the first time rather than halfway through your long run.
Consistency: Molasses level thickness. You might have to knead the package a little bit on a colder day.
Differentials: Muir uses organic, real food ingredients in all of their products. They also keep the products thick for a reason. When you chew, it sends signals to your digestive system to get ready for some food. The viscosity forces your mouth to start moving, and therefore primes your body for absorption. They also provide fast and slow burning products. The slow burning gels have more fat and protein in them from organic nut butters. These are great on a long effort or incorporated into your pre-run breakfast.
Flavor Options: Spring has ten different flavors. Many of them are partnered with their athletes and a pun from that person’s name is often included in the flavor name. It’s fun to see if you have the same taste as your favorite athlete!
Consistency: Spring has more of a baby food consistency. If you have a flavor that includes berries, you’ll occasionally taste some seeds. It’s similar to a fruit smoothie you would make at home but with less liquid.
Differentials: Spring is also real food based. They have a couple of differentiating products, including a hydration gel that is more focused on electrolyte consumption than calorie intake. They also have one high calorie gel with hemp oil, and a meal replacement oatmeal gel with 300 calories. For breakfast on the go made for athletes, spring is the place to look.
Flavor Options: Clif has 9 flavors, again mostly sweet. They do have a Boston cream pie product inspired by the Boston marathon.
Consistency: Clif is a little bit thicker than GU. This one also might require a little bit of kneading on a cold morning.
Differentials: Clif’s gel department doesn’t have any products that make it super different from other brands on the market. However, because they are a bigger company, I often see them at race aid stations. I would add them on your list to try just in case you run out of your own stash during a marathon and end up grabbing one. If you are a fan of caffeine, pick up some of the double espresso. They’re great to have in your bag when you aren’t sure if you’ll have access to a cup of coffee before a run.
Flavor Options: A few fruity and one chocolate flavor. As the name implies, honey stinger uses honey as a sweetener. Expect a honey overtone to any flavor you pick. They also have a simple original honey flavor, which you don’t see much of in other brands.
Consistency: Like honey!
Differentials: Honey stinger sells both organic and non-organic products. Their story came more from an ingredient angle, as the brand was started by beekeepers. They also branch outside of endurance events, including a wrestler on their list of sponsored athletes.
Flavor Options: Endurance tap sticks with what they know, which is maple syrup. They have a caffeinated and non-caffeinated option.
Consistency: The consistency is like a thin maple syrup.
Differentials: Again, they just stick with what they know and do it well. If you like familiar tastes while running, this gel has no surprises. It’s delicious, reminds you of the pancakes you’ll eat after the run, and has the extra electrolytes you need.
Flavor Options: This is a new brand taking off in my town of Asheville, North Carolina. Green Moose makes avocado based gel. Right now they offer one flavor, chocolate.
Consistency: An avocado based chocolate mousse.
Differentials: Green Moose has a short shelf life, so they recommend keeping the product frozen until use. In the Asheville area, they will hand deliver. At local retailers, they provide a small freezer so your gels are fresh when you buy them. On a hot day, you can let it defrost in your pack and have a cold snack a few miles into the run. They are also fat based, so athletes who are experimenting with keto or carbohydrate cycling can easily incorporate them into their diet.
Erin Hunt is a coach with Team RunRun. To learn more about her or to work with Coach Erin, check out her coaching page.
Runners are always looking for an edge. We’ve recently become connected with Nutrition Coach and dietician Heidi Strickler. She kindly took the time to answer some of the more commonly asked questions by Team RunRun athletes. My hunch is that we’re all going to be interested in learning more! If you have more questions or are interested in working more in depth with a Nutrition Coach, her contact info and bio are included below!
What is something you hear often by nutritionists or from athletes regarding nutrition that you disagree with and why?
That there is one way of eating or diet that works for everyone. Paleo, vegan, HCLF … there are constantly new “diets” and it really comes down to eating mostly unprocessed foods. There are always hokey things in the media – some examples of misconceptions I hear a lot: don’t eat fruit with meals, eggs will increase your cholesterol, don’t eat after 8pm … when it comes to athletes, a common misconception is that cramping can be fixed mid-run by taking in electrolytes.
GI issues are one of the main reasons runners DNF ultra marathons. How do you go about solving this common problem for ultra runners?
Spending a lot of time on this topic during training. It is a combination of nutritional science and metabolism + personal individual variation. Folks tolerate different things – the key is finding what works for you. The other key is mimicking race scenario in training – in duration, climate and intensity.
The two most common causes of GI issues are incorrect hydration and lack of absorption of the type/amount of carbs
What is one or two big changes a runner could make with their day to day eating that could have the biggest positive impact on performance? (of course we’re all different, but think about the general runner population and one or two changes or tweaks we could all benefit from making)?
Timing of meals & Hydrate properly
What are your “go-to” fueling sources during competitions? (or recommendations). How do these fueling sources vary depending on the events you’re competing in or coaching?
It depends on the distance.
Water and Hammer Endurolytes fizz as a baseline.
I like to stick to real foods as much as possible, especially on longer stuff – Larabars, dates, Justin’s almond butter packets, homemade items, avocado, Lays Stax, plain white rice with miso and avocado on longer stuff.
If I use a company – I use Hammer. I respect their dedication to quality, and their science is spot on. I like their gels, their Raw Energy bars, their Endurolytes, and their Perpetuem.
We’ve seen lots of runners have low iron/anemia issues. What are some strategies for avoiding this?
Knowing whether or not you are susceptible, and strategizing your iron intake through food. There are certain times of day that are better/worse for eating high-iron foods, and there are certain foods/nutrients that can either help or hinder iron absorption.
Along the lines of iron, do you recommend supplements? Any supplements that you think the general runner population should be considering? (again, I know we’re all different, but what are some generalities regarding supplements?)
It depends – gender, age, ethnicity, geography. Food first, but if you do supplement, it needs to be quality.
I recommend every runner take vitamin D. Omega-3’s and probiotics are also high on the list. Women should take magnesium. B complex is good.
Help us make heads or tails in terms of “carbo loading”. What does it mean? Is it a myth? Is there anything in particular we should be considering in the days leading up to a big endurance event?
What we used to practice as carb loading is a huge no-no – eating a ton of carbs the day before your race is going to do nothing but cause you to feel heavy, sluggish, sleepy, and create GI issues. We do recommend carb loading for events over 90 minutes, but now the protocol starts about a week out from your race.
If you could give us endurance runners one piece of advice relating to food and diet, what is the mindset, mantra, advice that you would impart on us?
Balance, variety, moderation. Eat unprocessed foods as much as possible, and drink at least half of your body weight in fluid ounces of water daily.
Heidi Strickler, RDN CD is a Registered Dietitian with a focus in Sports and Performance Nutrition – Endurance Sports (Running, Cycling, Triathalons); Team/Field Sports (soccer, basketball, hockey, football, etc.); Strength-based Sports (CrossFit).
Heidi has been working as a Registered Dietitian in Seattle since 2014. Most of her practice was spent as a part of the multi-disciplinary sports medicine team at Experience Momentum, Inc., in Lynnwood, WA, where she worked from January 2015-January 2018, providing nutrition counseling, grocery store tours, body composition testing, and presentations on various nutrition topics to organizations, sports teams, schools, and the general public. She also coached cycling classes.
Professionally, Heidi specializes in sports and performance nutrition, and sees athletes ages 14 to 84. She works with high school, collegiate, and adult team sports, recreational runners, professional triathletes and cyclists, and obstacle course racers.
Currently, Heidi also writes monthly blogs for Trail and Ultra-Running (http://trailandultrarunning.com/community/), and offers a live Q&A on the groups Facebook page on Mondays. She also provides athlete meal plans and nutrition counseling services for interested members.
Heidi graduated with a triple degree in Dietetics, Nutrition in Sports & Exercise, and Exercise Science, from Seattle Pacific University. She finished up her nutrition schooling in Illinois, and moved back to Seattle in early 2014 to begin her career. In January 2015, she began a one-year understudy with International Olympic Committee as a part of their Sports Nutrition Diploma program. In order to advance her career and better serve her clients, Heidi is currently studying to become a Certified Specialist in Sports Dietetics (CSSD), which she will complete in February, and will be pursuing her Masters of Science in Sports & Exercise Nutrition in the fall of 2018. Have questions or interested in more info? Contact her at [email protected]
Kate Marden is a coach with Team RunRun. To learn more about her or to work with her, check out 
Dan Lyne is a coach with Team RunRun. To learn more about him or work with him, 
Erin Hunt is a coach with Team RunRun. To learn more about her or to work with Coach Erin, check out 
Recipe for Savory Oatmeal Porridge with Egg
