The early mornings, long workouts and countless miles are the engines that drive an athlete from the start to the finish line, but how do you fuel for the big day?
My name is Rosie Edwards. I am a professional marathoner from Great Britain and running coach. 
Recently, I had a fascinating conversation with a professional cycling coach. I was wanted to learn about the elite cycling world and their training. He emphasized that attention to recovery was paramount compared to the training itself.
I intuitively knew that nutrition and hydration are vital for not only competition, but for recovery into the next training session. Training at its simplest is stress, response, and adaptation. Appropriate hydration and nutrition (ie. Fueling) is paramount for the optimal response = improved fitness.
Glycogen (our body’s form of carbohydrate) is the main energy for our working muscles while it also assists in fat metabolism. In addition, glucose is the primary fuel for the brain. If the body is glycogen depleted then this can lead to physical (decreased force production, increased soreness, increased muscle weakness) and cognitive impairment.
Picture the last 10 km of a marathon when it is “go” time. If your cognitive function is impaired and your glycogen stores are depleted, responding to your competition's moves and staying engaged will certainly become a challenge.
How does fueling look for me?
Before the race and within training:
I aim for 7-10 g of carbohydrate/kg/day when in peak training. I lean towards low glycemic index or GI (slow release) carbohydrates including whole grains, fruits, vegetables, sweet potatoes, and lots of oats. Low GI is my preferred choice for preparation to avoid spiking my insulin levels too drastically. However, on race day or while training, high GI is preferred for fast energy.
On my heavier training days where the marathon workouts are longer and I have an additional strength session, I will be on the upper end of consumption in order to enhance recovery. On a lighter day that does not precede a hard workout, I will aim for 7 g/kg alongside 1-1.6g/kg of protein and healthy fats.
For those who train at altitude full-time or intermittently, protein is especially important as it aids in the formation of red blood cells. When training at higher elevations for a prolonged period of time or for Sunday long runs 2g/kg per day may be beneficial.
My pre-race my routine does not alter too much:
I will try to ingest the upper limit of carbohydrates before a race. I like to take some of this in the form of a fruit juice or sports drinks rather than heavy carbohydrate-dense foods. I always consume a protein and healthy fat included the night before. Race morning is simple: oats and honey.
I have been lucky enough to work with Nuun Hydration for the last 18 months. This has been a game-changer. I hyper-hydrate 2 hours prior to my marathon by drinking 2-3 tabs in 20fl Oz of water to ensure that my electrolytes are topped up before the start. Hyper-hydration is not something I would practice daily but before a particularly hot or long workout, I will.
When deciding how many carbohydrates to take in during the race I used a breath analysis test at LEOMO to measure carbohydrate oxidation. This occurs when we burn carbohydrate for fuel.
During the race, I take 48 g of carbohydrates per hour in the form of Nuun Endurance which I mix with 24 oz of water. I aim to consume fluids ~5 km (~20 mins). This setup provides me with a perfect blend of fast-release energy and hydration in addition to topping off my electrolytes in order to eliminate the risk of cramps. I make sure to practice every new fueling strategy in each marathon buildup multiple times before race day. Our team is notorious for placing random tables around the Boulder reservoir to practice our bottle pick up and fueling. Sorry if we’ve ever blocked your car!
After the race:
Ahhh! The time we can enjoy all the foods we have missed.
Personally, I struggle for many hours after a race or hard session to ingest solid food so I always opt for a smoothie. I blend 25 g of protein powder, almond milk, spinach, frozen berries, and a banana and aim to drink it as quickly as I can. Adding a frozen component can help to decrease your core temperature and aid recovery. This provides me with 50 g of carbohydrate and 25 g of protein (2:1 ratio) immediately. I then aim to eat a good source of antioxidants, fat, and protein to decrease inflammation within an hour. Avocado, spinach, and eggs on toast was made for this.
In addition to quantity, the most important piece is figuring out which fuel will elicit the best response from your body. More carbohydrates can be digested when glucose and fructose are ingested together because they are absorbed via different routes in the intestine. However, some people have difficulty absorbing fructose. Like many ingredients in a sports drink fructose is a simple sugar known as a monosaccharide. However, if the cells on the surface of your intestines are unable to break down the fructose efficiently malabsorption occurs. Not only will your body struggle to absorb it efficiently, but you may also experience the dreaded “tempo tummy”. Nausea and headaches can also ensue. Surprisingly it affects 1 in 3 people.
If you have experienced any of these issues during training or racing it may be advisable to try some products which do not contain fructose. Nuun Endurance is a non-fructose based equivalent. It’s very much a case of trial and error but beginning an informed self-study from day one of your build-up will give you the best shot of reaching the finish line feeling great.
For more info, please don’t hesitate to reach out: rosie@runcoach.com. Happy fueling!
Let’s break some bad habits and work to create new positive routines. We often start the New Year off with the best intentions, but sometimes our priorities shift and our resolutions fade away. If this sounds like you, our hope is to help make this year different. Here are 7 quick tricks to hold yourself accountable:
We know not every goal ends in a race, so don’t worry, we got your back. Our New Goals list has been updated to better suit your training endeavors as you progress from where you are to where you want to be.
While you can still sign up using a race as your goal, these four New Goals options help you find the perfect amount of training and intensity you want in your personalized fitness program.
1-Get Started! A 12 week plan to get you moving and in a new lifestyle routine. This plan is designed to build you to 8-12 miles/wk with a 4-5 Mi. Long Run.
2-Get Faster! A 24 week plan to get you more active towards long term goals. This plan is designed to build you to 8-12 miles/wk with a 4-5 Mi. Long Run.
3-Get Fitter! A 12 week plan to get you from your current fitness to the next level. This plan is designed to build you to 18-22 miles/wk with a 7-8 Mi. Long Run.
4-Go Further! A 24 week plan to get you more miles and intensity. This plan is designed to build you to 18-22 miles/wk with a 7-8 Mi. Long Run.
Happy Running!
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The Holiday season has arrived! The days are getting shorter, temperatures are dropping, snow is falling and your schedule is filling up. Are you starting to doubt that you’ll keep your fitness goals on track all winter long? We’ve got you covered! Here are some tips to maximize your training opportunities: 
It's dark. It's icy. Let's admit: It's just hard to get out the door when you instantly turn into a crystal the first few steps outside.
But you have goals to pursue, and miles to run. So, let's find the right gear and attitude, to face the worst of Mother Nature's surprises.
Protect The Head
Your head is your control center. if you head is cold, your body will be too.
Find a hat or headband to cover the majority of the head and ears.
Products with Merino wool are perfect as they breathe well, wick moisture, and resist odors.
Wrap The Core
Dress in layers and focus on the core. Think of it like a sandwich.
1-Base layer to wick sweat away that clings to your skin.
2-Then a long sleeve shirt or half zip that you can potentially even take off mid run if you get too hot.
3-Finally a windproof shell (think jacket) to be the first barrier against the elements.
Perfect The Pants
In most situations your legs only need one layer (vs the core). Choose a fleece lined legging or pants for extra warmth. You don't want your pants to be too long or loose. The closer the cloth is to your legs, the better it will keep you warm. If you are running through snow, choose some tall crew socks and tuck the bottom of your pants to the sock!
Go For Glory With Gloves
Depending on the temperature you might find that your core and legs are warm, but hands are cold. This is because our extremities are the first to feel cold and lose circulation when the body tries to warm up.
If it's mildly cold pick a thin pair of sweat wicking gloves. These are relatively inexpensive and can be purchased at any apparel store.
If it's windy or below freezing, ditch the gloves for mittens. Mittens keep your finders together, better for circulating body heat. Some mittens come with a wind proof shell, perfect for running in wet winter conditions.
In order to fully enjoy the benefits and experience of outdoor exercise, it is important to stay safe. Although some basics seem fairly simple and even obvious as sound preventative measures, even experienced runners and walkers might do well to review a few simple safety tips. Although mishaps are rare, the habit of good safety practices can really make a difference that one time when you are desperate for help.
Tell someone when and where you are going
If someone is expecting you at a certain time and you don’t arrive, they might send the help or make the call that might prove crucial in that very small chance that you really are in trouble. If no one is aware that you are past due or where you might have gone, those who care about you might have a much tougher time tracking you down. Leaving a note on the counter, sending a text, or just telling a friend, family member, or co-worker what you are up to is a good habit to keep. Even if you live alone, leaving a note to be seen by someone else in the event another needed to enter your house while looking for you, a text to someone else, or even an online calendar entry take next to no time at all, and can help others to track you down if things really have gone awry.
Be visible
Whether you are running or walking at dusk or dawn, in bad weather or hazy good weather, on a remote trail or a busy road, it does not hurt to wear bright clothes. Make choices that ensure other pedestrians, drivers, cyclists, and others can see you. Be visible to traffic coming the opposite direction when you don’t have an ample shoulder, be visible if you are sharing a bike path with quickly moving wheeled vehicles, and be visible if you turn an ankle, fall into the bushes and need some help. If you don’t like loud clothing, a bright hat or even a white hat / visor can often do the trick. Time to jump on board with the neon trend, even if that means donning a reflective vest at night. That split second of recognition can make a huge difference in a challenging traffic situation.
Have water
This piece is not the space where we talk in depth about the value of hydration as a training tool. However, water can be crucial if stuck in hot weather or other challenging situations. It is such a simple thing to bring a water bottle that we might take it for granted, but if you have ever been in a prolonged situation where clean water would have been useful, you will likely never forget again.
Be aware of your surroundings
Just like the defensive driving course you took as a high schooler, runners and walkers should always keep their surroundings in mind. Scanning the path ahead will allow you to stay one step ahead of dangerous situations. Keep your eyes open for individuals who might be following you in city locales, for quickly opening car doors, for cars entering and exiting driveways. Be on the look out for wildlife that might pose a problem in less densely populated areas, aggressive dogs with no visible means of restraint or territorial boundaries, and topography with an ankle-challenging pothole ahead. Furthermore, either ditch the headphones, wear them in one ear only, or turn the volume low enough that you can still be aware of the ambient noise. That moment of awareness can make the difference.
When possible, go with a buddy
Many of us run or walk solo more often than not, but when possible, it is always safer to go along with a friend who can help if something goes awry, and make any individuals with less than wholesome intent think twice about encountering you.
Finally, leave a trail
Well, not literally like Hansel and Gretel, but GPS enabled devices, a phone that can indicate your location even if you are unable to – these things can make a big difference. You might already be carrying your phone for music, but it may prove to be even more important in this capacity. With running shorts now sporting several pockets, and companies coming up with new types of light pouches every day, there are many ways to carry these things without impacting performance or your enjoyment.
