Ready to Race: My Pre-Race Nutrition Routine

sarah cuff Run Stronger Leave a Comment

GUEST POST BY KINSEY GOMEZ Two weeks ago, at 6:30pm on Tuesday September 1st, I lined up at the start line of my first race back in over a year. After being sidelined for so very many months with a stress fracture in my hip (the unfortunate result of many more months of improper nutrition, recovery habits and overtraining), I was …

Sports Nutrition Products: Opt for the Right Option

kinseygomez Ergogenic Aids, Run Recovery, Supplements

These days, attempting to fuel yourself with healthy food products often feels more challenging than one might expect. How do you know which sports nutrition products are the best fuel for performance and recovery? I know I want to only use products that will enhance my running and help build me up into a stronger runner. It becomes especially challenging when …

Lessons Learned from (my time as) an Injured Runner

kinseygomez Avoiding Injury, Training

Injuries suck. I think every runner and athlete can agree with this sentiment. Whether an injury pops up mid-season, pre-season, or off-season, it can put the brakes on all the hard work you’ve put towards achieving your goals. I know because I’ve been there. But I’ve also come out the other side and am now 100% healthy and injury-free! Although …

The Latest on Tart Cherries, Omega-3s and Beer

sarah cuff Ergogenic Aids, Food Trends, Run Recovery, Running Performance Leave a Comment

One of my favourite places to find the latest on sports nutrition research is the Journal of the International Society of Sports Nutrition (JISSN). Today I thought I’d do a quick roundup of studies published recently that either provide further confirmations on the benefits of foods I’ve been advocating for a while now; or offer a new nutritional insight in …

How to Avoid the “Runners Trots”

sarah cuff Food for Runners, Nutrient Timing, Running Performance, Training 3 Comments

Have you ever had to dash to the nearest washroom or porta-potty mid-run (or worse yet, mid-race)? If so, I um… I understand. Been there done that (and it’s a terrible place to be). But I know I’m not alone in having suffered these inconveniences. In working with so many runners, I see this issue show up about 20% of …

Energy for Running

sarah cuff Running Performance, Training 5 Comments

Aside from performance goals that my clients come to me with and I hear about from runners I give talks, seminars and workshops to, the goal of increasing energy levels is nearly always on their list of desired results. A need for more energy. Sound familiar? Lacking energy in general, wishing for more energy during runs and workouts, feeling depleted mid-afternoon and skipping …

Training Weight VS Racing Weight

sarah cuff Running Performance, Training Leave a Comment

Our training weight (optimal healthy bodyweight) and our racing weight are two different numbers. Typically racing weight will fall on the low end of ‘Healthy Weight’ on the well-known and widely used BMI measurements chart (but certainly not always), while training weight will be up to 8% higher. This happens to be exactly the case for me – my training …

5 Post-Race Recovery Strategies

sarah cuff Run Recovery Leave a Comment

I ran the Vancouver BMO marathon a few weekends ago. After months and months and miles upon miles of training, race day finally rolled around. I ran my heart out for what felt like EVER and finally crossed the finish line in 3 hours, 35 minutes and 7 seconds, arms over my head in celebration (unfortunately I did not achieve my sub-3:30 goal …