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 …

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 …

Can Medium-Chain Triglycerides Improve Performance?

sarah cuff Ergogenic Aids, Omega-3s, Running Performance, Superfoods for Runners, Supplements, Training 2 Comments

As a dedicated marathon runner always chasing down a new PB / PR, I’m all over ergogenic aids and using food strategically to enhance my performance. For example, using caffeine and beet juice have turned out to be quite advantageous to my race results. So when I began my latest round of fat-loading (also a strategy that’s benefited my performance in the past), where I …

Pre-Run Nutrition (plus shortcuts)

sarah cuff Food for Runners, Nutrient Timing, Supplements 2 Comments

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

sarah cuff Carb-Loading for Runners, Food for Runners, Training Leave a Comment

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

sarah cuff Food for Runners, Fruit, Phytonutrients 1 Comment

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), …

The One Superfood to Avoid on Race Night

sarah cuff Food for Runners, Training 5 Comments

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 …

Running Carb-Depleted

sarah cuff Carb-Loading for Runners, Nutrient Timing, Training 6 Comments

In my Eat 2 Run nutrition practice I am constantly stressing the importance eating enough carbohydrates to order to have enough energy to perform well. However, withholding carbohydrates strategically at certain times can actually benefit your performance. By practicing carb-depleted training runs, you might very well take your training and race performances to the next level. Let’s take a look at why anyone would …

Carbs Rock: 5 Carbs You Need (and 2 you don’t)

sarah cuff Carb-Loading for Runners 2 Comments

In my practice and in general I know many people who were, or even still currently are, a bit afraid of carbohydrates. Some… A lot afraid. I totally get it. Once upon a time (8 years ago) I also harboured a severe carb phobia. I counted them incessantly to ensure I didn’t go over my daily quota (which was a gut wrenchingly small number). …

Top 5 Classic Runners Foods

sarah cuff Food for Runners, Fruit, Grains, Nuts & Seeds 1 Comment

I’m always game for adding the latest and greatest nutrient-dense superfood into my daily nutritional habits for the exceptional benefits it has to offer. Hemp hearts, chia seeds, coconut water, matcha, tart cherry juice – the list goes on. But there are some foods that have been around for a long time that are nutritional powerhouses and even if they might …