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Home Posts running for life

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Below you'll find a list of all posts that have been tagged as “running for life”

How to Run Stronger

sarah cuff July 30, 2015 Run Recovery, Run Stronger, Training Leave a Comment

When it comes down to it, there’s two main things I want to achieve by putting the time and effort into eating 2 run. I want to run stronger and I want to run faster. Today I want to talk about how to run stronger. After all, it’s super important to build a strong foundation of health and longevity before …

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  • Kevin on How to Fuel an Ultra
  • Tanya Jones on Strength Training for Performance Through Perimenopause and Beyond – Part 2
  • Paulina Manzo on Strength Training for Performance Through Perimenopause and Beyond – Part 2
  • sarah cuff on Medjool Dates: Natures Perfect Running Fuel
  • Claira on Medjool Dates: Natures Perfect Running Fuel

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The Eat2Run team had a great time answering questi The Eat2Run team had a great time answering questions about endurance sport nutrition tonight. Thank you for submitting such great questions. We look forward to our next Ask Your Nutritionist Night. #holisticnutrition #endurancesports #nourishingperformance #fuelyourbody #running #triathlon #supportyourtraining
Are you training hard and wondering how best to su Are you training hard and wondering how best to support all that hard work? Join Sarah, Kaydee & Tanya on Thursday, October 7th at 4pm PT / 5pm MT / 7pm ET for an hour of exploring answers to often asked endurance sport nutrition questions. No problem if you can't make the live event. Register, submit your question and check out the recording to view our answers. Registration for this Q&A night Link in Bio #sportsnutrition #holisticnutrition #endurancesports #running #triathlon #ultrarunning #trailrunning #cycling #nourishingperformance #fuelyourbody #supportyourtraining #supportyourhormones #alwayslearning
Green has always been my favorite color… so I th Green has always been my favorite color… so I thoroughly enjoy incorporating this smoothie into my daily routine, to help boost my immune system and to support recovery from my marathon training cycle. You don’t have to be Einstein to know that marathon training can be brutal on the body. This is one of the many reasons why nutrition is such an important piece of the training puzzle to get right, to support healing from all of the traumas our cells, tissues, muscles, ligaments, and bones have endure over a typical 16-week training cycle. With the stresses that come from marathon training, our immune system may take a particularly brutal hit, especially during a tapering period. For those of you new to running, a taper period is the time after your most intense part of the cycle, where you decrease intensity and mileage, to absorb the benefits from the months of hard work. All of the work is done at this point, but you still must be cognizant of how you are choosing to fuel yourself. “Experts believe immune function might be altered and may even be suppressed for a period of time after prolonged or intensive exercise. According to Dr. David Neiman’s open window theory, in the three to 72 hours after an intensive training session or race, your immunity may be suppressed. That means it might be easier for viruses and bacteria to take hold, increasing your risk for infection.” There are many things you can do to keep yourself strong and healthy during this time. Plenty of rest, hydrating, and incorporating nutrient-dense, whole foods into your diet are all things that are in your control, to help you get to the start line healthy and ready to race. My recipe is inspired by @shalaneflanagan’s “Immune Boosting Smoothie” from her Run Fast Cook Fast Eat Slow cookbook. Enjoy! Fingers crossed for a negative Covid-19 test once I get to Boston, and cheers to lining up at Hopkinton, to achieve a dream I’ve been chasing for a decade. Recipe below in comments @eat2run #runto125🦄 #marathontaper #sportsnutrition #eatyogreens #workhardrecoverharder
This might be the biggest beet I’ve ever seen… This might be the biggest beet I’ve ever seen…. It’s taper week for my marathon, so that means copious amounts of sleep, recovery techniques, and nailing my nutrition, to help my body absorb all of the training I have been doing leading up to this race. I found this big boy yesterday at Whole Foods and decided it was a MP, “Must Purchase. This thing is about as big as my cats, which is very impressive, but more importantly I bought it because beets are an amazing food to boost endurance, athletic performance and recovery. Beets are an excellent source of - Vitamins A and C (antioxidants to combat free radicals, inflammation and immune health) - Folate (B9- needed for cellular health and red blood cell formation) - Minerals like potassium (helps transport nutrients into cells, and an important electrolyte), iron, magnesium and zinc! These nutrient-dense beauties contain a powerful antioxidant, betalains, that gives them their distinct, bright red color. Beets are an especially good food choice for athletes, as they are high in nitrates- when consumed they are converted in the body to nitric oxide, an essential molecule that lowers blood pressure, relaxes blood vessels, and promotes healthy circulation in the body! Whether you are about to toe the line of a goal race, or wanting to incorporate more nutrient-dense foods into your diet, beets are a great option to include in your meals! How to eat: * I personally like to cut them into cubes, drizzle with EVOO/sea salt/ herbs and roast with other veggies, (add a squeeze of lemon juice w/EVOO after cooking, for a bit more Vitamin C, which is needed to better absorb the Iron in the beet) * Pickled (for a probiotic rich food -great for gut health, inflammation and a robust immune system) * Raw in a smoothie (packed with more available nutrients because some were not lost due to the heat from cooking)! How do you like to eat your beets? ⭐️ Disclaimer: Eating beets may cause your urine and poop to turn pinkish-red. No, you are not bleeding internally, so don’t freak out! 😱 Telling you this from personal experience) #eat2run #beets #holisticsportsnutrition #recoveryfood #marathontraining #runto125🦄
Hey team! This week’s blog post is looking at no Hey team! This week’s blog post is looking at not what your gut biome can do for you, but what you can do for your gut biome. We know that how you train and nourish your body plays a huge part in how well you adapt and ultimately perform. But did you know that those factors also affect your gut microbiome? And why should we worry about that you ask? Well, your gut microbiome influences sleep, mood, body composition, absorption of nutrients, inflammation, our immune system and so much more. You work really hard during training and want to make advantageous adaptations to improve sport performance, and supporting your microbiome is an integral part of that. Enjoy reading The Gut Biome and Sport Performance.  :: Link in Bio:: #nourishingperformance #holisticnutrition #fuelyourbody #endurancesports #sportnutrition #guthealthmatters #supportyourtraining #gutbiome #digestivehealth
Join Sarah, Kaydee & myself on Thursday, October 7 Join Sarah, Kaydee & myself on Thursday, October 7th at 4pm PT / 5pm MT / 7pm ET for an hour of exploring answers to often asked endurance sport nutrition questions. Please submit any questions you might have in advance to sarah@eat2run.com - however there will be an opportunity to ask questions live also! Registration for this Q&A night Link in Bio #sportsnutrition #holisticnutrition #endurancesports #running #triathlon #ultrarunning #trailrunning #cycling #nourishingperformance #fuelyourbody #supportyourtraining #supportyourhormones #alwayslearning
The cooler weather has me craving something spicy The cooler weather has me craving something spicy and comforting. I also want to make sure I'm fueling my body well for a busy weekend of running and biking. This Thai Red Lentil & Spinach Curry ticks all the boxes with plenty of protein, carbs and heaps of flavor. Enjoy! ~Tanya #nourishingperformance #holisticnutrition #fuelyourbody #eatrealfood #supportyourtraining #plantbased
I want to invite you to read my newest blog post o I want to invite you to read my newest blog post on our @eat2run website! I share my story about overcoming a severe running injury, and how I used nutrition to support my healing and recovery process, for my comeback to marathon training. You do not have to be an injured runner to benefit from this nutritional information. I provide some useful, anti-inflammatory protocols to keep chronic inflammation in check. Something we all as runners should prioritize, to ensure we can run and train healthy and optimally. And most importantly, injury-free. I discuss some of the mental aspects of injury and some resources I recommend that helped me through the tough times of being sidelined from my favorite sport. I hope you find this post helpful and relatable. The link is in bio! -Kaydee #eat2run #runninginjuries #nutritionforhealing #holisticnutrition #osteitispubis
Beautiful morning for a ride with @barbarabinns49 Beautiful morning for a ride with @barbarabinns49 Good company and new roads traveled. I was craving some matcha in my recovery smoothie today so, created a new recipe and I was super tasty 😋 Peach & Matcha Recovery Smoothie Almond milk Matcha powder Kale Fresh peach Vanilla protein powder Enjoy! Tanya #nourishingperformance #holisticnutrition #recoverynutrition #supportyourtraining #getonyourbike #cyclinglife #triathlontraining #triathlon #trainwithfriends
I have a deep love for this very humbling road. Th I have a deep love for this very humbling road. This dirt road has seen me at my fittest in marathon training, at my less than ideal fitness levels, and has been a special part of my journey back from a serious injury. No matter the condition I am in when I come to Mags, I always leave humbled, exhausted, and grateful for what my body allows me to do. The fierce, rolling hills of this road perfectly mimic what it’s like recovering from injury. There are times when you want to give up. There are moments when you compare your past abilities to your current fitness level and feel defeated. At times you find yourself alone, not because you don’t have the most supportive and incredible friends encouraging you, but because in the moment you are on your own journey back from injury. Which can be a lonely journey. When you crest the unrelenting gradient of the brutal climbs that Mags brings, you gain confidence, and you gain perspective. You realize how thankful you are to be pain-free, except for the intense feeling of lactic acid build up in your lower extremities. That feeling of fatigue and exhaustion, is much more bearable than the debilitating pain of the injury you’ve had for close to two years. So, you practice gratitude. I have nothing but gratitude for my body, and its ability to heal from the running traumas I’ve put it through. In 5 short weeks, I will be toeing the line of the Boston Marathon. A dream I have had since I began distance running in 2008. Although no PRs are to be had this season, I am beyond grateful that I’ve been able to train again just 8 short months post-surgery. Today was especially hard: running at over 8500ft, gaining over 1500ft, and completing 19 miles for the day. I do not write this to boast or brag, but to emphasis how amazing the human body is when you truly know how to nourish it for healing. I will be writing a blog about my personal journey back from serious injury, and speaking on how I utilized nutrition pre and post surgery, to ensure I supported my body’s natural desire to heal from injury. Tune in to our IG page next week to read more. Happy running my friends and remember your journey is a very special one. -Kaydee
Ideally, you want to have your post workout recove Ideally, you want to have your post workout recovery nutrition, with a protein dose, within 30 minutes. A base estimate is about a 40-gram dose, including 3.5-4grams of leucine, with your other essential amino acids. This dose sends a signal to the body to stop the breakdown response of exercise, reduce cortisol, and works with the exercise stress to stimulate that anabolic response that estrogen used to give us to build lean mass and keep our skeletal muscles strong and working for us. Enjoy a Mango Green Smoothie Bowl that includes cruciferous veggies for estrogen metabolism, bananas for prebiotics and protein for muscle repair. #nourishingperformance #holisticnutrition #fuelyourbody #supportyourhormones #recoverynutrition #supportyourtraining #endurance #endurancesports #triathlontraining
With the decline of estrogen overall during perime With the decline of estrogen overall during perimenopause, we also have reduced anabolic stimulus for building lean muscle mass and bone density. So along with increased visceral fat deposition there is less hormonal drive to build and maintain lean muscle mass. But luckily, we already know that we have strength training methods and strategies to help with building and maintaining lean muscle mass and bone density. To set ourselves up well for the decline in our hormones and to have a plan to support our bodies once those hormones flatline, we need to look at how to use nutrition and nutrition timing in conjunction with strength training. I would like to invite you to read part three of my 3-part blog series on nourishing performance through perimenopause and beyond. My first installment covered what to expect during perimenopause and the science behind it. The second post looks at how to utilize different training modalities to build and maintain lean muscle mass and bone density. And finally we conclude this series with nutrition strategies to support your athletic future. :: Link in bio #holisticnutrition #nourishingperformance #perimenopause #menopause #fuelyourbody #supportyourhormones #supportyourtraining
My Saturday morning looks a bit different today. M My Saturday morning looks a bit different today. My usual routine is waking up very early, rolling out of bed, fueling with some oatmeal, then heading out the door for my long run. Things sometimes don’t go as planned during marathon training, and that’s OK. The air quality in Denver has been awful, leading me to developing a terrible sinus infection putting running on the back-burner for me for 4 days. My mind first went to most runners’ thoughts of, “OMG I’m going to lose fitness! My marathon training is doomed!” That lasted a quick second, then I realized my body is way smarter than any structured marathon training plan will ever be. I’ve been loading up on antioxidant rich foods, Vitamin C🍊🍒🥝🍓🥦Zinc and Elderberry, and decided to push my long run back to tomorrow. Thank you to @onusiv for the immune-boosting IV too! 🍌Making these banana oat pancakes this morning to fuel for my long run tomorrow gave me the opportunity to spend my time with my husband (and kitties) this morning, and get some extra rest. It actually feels quite nice to slow down, change up my routine and practice the importance of listening to my body. Don’t get me wrong, being in a routine is fantastic and yields a lot of success, but remember that it’s ok to hit pause, connect with yourself and listen to your body. You will ultimately have more setbacks when you force yourself to push thru, when your body tells you otherwise! 💕When you are kind to yourself and fuel yourself appropriately, your body will thank you. Happy Saturday friends and happy fueling! If you’d like the recipe for these delicious and nutritious pancakes from the Eat2Run recipe book DM me! -Kaydee 🏃🏻‍♀️💪🏻#eat2run @eat2run #fuelyoself #selfcare #marathontraining #runtoboston #bostonmarathontraining 🦄
Even Luke wants in on this post run smoothie actio Even Luke wants in on this post run smoothie action 😋 Berry Kale Smoothie ▪︎Almond milk ▪︎Tart cherry juice ▪︎Protein powder ▪︎Kale ▪︎Blueberries ▪︎Strawberries ▪︎Ground flax #nourishingperformance #holisticnutrition #plantbased #supportyourtraining #fuelyourbody #running #endurancesports #triathlontraining #triathlon
No matter where you are in your menopause journey, No matter where you are in your menopause journey, we can look at strength training in the same way. If you still have some hormones, even though they are fluctuating and declining [or perhaps you have chosen to use menopausal hormone therapy (MTH)] it is important to remember that you still need exercise stress and a protein to actually stimulate muscle protein synthesis. Let’s discuss how to utilize different training modalities to build and maintain lean muscle mass and bone density during perimenopause and beyond. I would like to invite you to read part two of my 3-part blog series on athletic performance through perimenopause and beyond. My first installment covered what to expect during perimenopause and the science behind it. This post looks how to utilize different training modalities to build and maintain lean muscle mass and bone density. And we will conclude nutrition strategies to support your athletic future. :: Link in Bio:: #holisticnutrition #supportyourtraining #perimenopause #menopause #strongwomen #endurancesports #educateyourself #strengthconditioning #buildyourmuscles #plyometrics #resistancetraining #hiit #highintensitytraining
Hey team! A quick reminder that we have a new webi Hey team! A quick reminder that we have a new webinar as part of our @eat2run performance series in just under a week. Join us for an hour of exploring Athletic Performance Through Perimenopause & Beyond. Have you noticed your usual training and nutrition strategies aren’t working like they used to? Maybe that your midsection is expanding, even though you train hard and eat well? Let’s explore what is going on during perimenopause and beyond and the strategies you have available to empower your training to still achieve and maintain your athletic performance goals. Key Takeaways ~ The science behind perimenopause and menopause. ~ The symptomatology you may experience. ~ Potential therapeutic interventions. ~ Strength conditioning and training strategies. ~ Nutrition strategies to support your athletic future.   This Eat2Run Sports Nutrition webinar will be recorded, and the recording will be emailed to all registrants. Can’t wait for you to join us! Times: 6pm PT/ 7pm MT/ 8pm CT/ 9pm ET Link to sign up is in bio! #holisticnutrition #supportyourtraining #perimenopause #menopause #strongwomen #endurancesports #educateyourself
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