Articles about running health and nutrition topics for runners to enhance performance. These tips will make you better on and off the roads.
Next to injury, getting sick is a runner’s worst nightmare. And, unfortunately, as mother runners, we get hit with illness left and right this time of year. It’s COVID, then RSV, flu season, a strange surge in Hand Foot and Mouth and strep, a stomach bug, now it’s this cold that causes pink eye and … Read more
Runners are always trying to gain a competitive edge—especially marathoners. And a major way to do that is with fueling—tinkering with how many carbohydrates you take in for optimal energy efficiency. Some train high, focusing on gut training, and some train low with glycogen depletion runs. Glycogen depletion runs or running fasted means you take … Read more
Studies show that about half of female endurance athletes have low iron. Female runners lose iron every month due to menstruating. We also lose iron in our sweat and foot strike. Low iron can hurt performance and make you feel very tired. Small changes to your diet can help you keep your iron levels where … Read more
Here’s a secret to marathoning: those who nail their fueling plan run well. Those who don’t hit the wall. That means you need to find the best energy gel for you, figure out the timing of these energy gels, and train your stomach to take them in. So many runners wait until race day to … Read more
Hydration for runners running long distances is so important for proper biological functioning. Registered sports dietitian Megan Robinson says generally runners should aim to drink about 16 ounces of fluid with about 400 up to 1,000 of sodium before your longer runs and intake about 400 mg of sodium and 16 oz of fluid during … Read more
Amy Stephens, RDN, a registered sports dietitian, says you can safely lose weight while running and avoid injury and lethargy by eating nutrient-dense food and sticking to a 300-calorie deficit. Read her tips below. I’m going to be honest here (because there is no other way that I am), but I avoid talking about how … Read more