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 …
Energy for Running
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 …
Quick Tips: Fast Breakfast Ideas for Busy Runners
Everyone knows that breakfast is the most important meal of the day. A healthy, balanced breakfast can set you up to have an energetic, productive day, while an unhealthy one can lead to sugar cravings, fatigue, and unproductiveness. Clearly, the healthy, nutritionally packed breakfast is the way to go! Whether you are rushing out the door or spending some quality …
Fat-Loading for Race Performance (part 2)
Last year I began to explore the topic of fat-loading, a method used to enhance ones running performance in endurance events lasting longer than 2 hours. The purpose of fat-loading is to teach the body to burn its own fatty acids as fuel (to a greater extent than it already does), thereby conserving glycogen stores. Conserving glycogen stores as much as possible will …
10 Foods Runners Should Avoid
As runners, there are certain foods we can choose to eat that will help us to build stronger bodies more resilient to injury and illness. There are also foods we may be better off avoiding as they tend to cause inflammation in the body and/or inhibit the recovery process, slow the healing process and block achievement of optimal body weight …
Pre-Run Nutrition (plus shortcuts)
There are so many pieces that must come together in order to have a great run (and especially a great race) – including following a run training plan that works for you, getting enough sleep and maintaining an overall healthful nutrition plan full of antioxidant rich and anti-inflammatory foods. While you most likely have a training plan and know how much …
Preparing to Race: The Importance of Carb-Loading
Today I began a 3-day carb-loading protocol (also known as carbo loading, or more formally as CHO-loading). I’m doing this because carb-loading has been shown to enhance endurance and the performance of prolonged exercise events (Clinical Sports Nutrition, L. Burke, 2010). And I’m attempting to do it with 100% accuracy because supposedly many runners don’t get it right. Keep in mind that carb-loading is considered …
Seasonal Fruits to Boost Your Running Performance
I’m sitting here in a very sunny Vancouver, British Columbia, and feeling spoiled with all the fresh fruit that is in abundance at the farmers market and in stores these days. I find these seasonal offerings taste oh-so-good, but could it possibly be true that they also benefit our running performance? While fruits do contain naturally occurring sugars (including fructose), …
Better BBQ Options for Runners
I had a client exclaim to me just last week how she really wants to reach her racing weight, but not necessarily at the expense of never enjoying another barbecue (or birthday cake)! I hear her. I get that. And I want you to know a balance does exist – a wonderful place where we can still go out and …
The One Superfood to Avoid on Race Night
Before I cut to the chase, let me offer an important disclaimer: each runner is different, with a unique digestive system and different ability to handle certain foods before key workouts and races. But in general, I’ve made one startling discovery that may surprise you (especially coming from me): Don’t eat kale the night before your big race. Really, what …