I started working with a nutritionist after bonking one too many times in a marathon. What I learned was not surprising, but also not common knowledge when trying to do your own research. The longer the distance, the more important the fueling!

1. Carbohydrate Intake:

• Spoiler alert; it's so much more than you think. I was taking what I thought was a lot, but it turned out my body was just burning at a higher rate than what I expected. The fix was actually pretty simple once I figured out what sat well during a race. I was able to make adjustments like sipping on a carbohydrate drink before the start, adding an extra gel, and carb-loading an extra day ahead of the race. Things like juice and gummy candy (who knew) were my secret weapons when I got sick of white rice.

2. Supplementing:

• This one is tricky. It's important to stay in my scope of practice, but I found supplements that were non-negotiable for me. They may be for you too! Iron is a big one, and I think absorption tends to complicate it. Ultimately, it was important for me to take daily and with the right foods/liquids. I found pill form and night time yielded the best absorption for me. Vitamin D is also crucial, and my levels were surprisingly low for the amount of sunshine I got training. Bone health isn't something to mess with in running. The key here was finding a quality high dose supplement, and not your average grocery store brand. Finally, I added in fish oil and curcumin after learning this was really beneficial for the kinds of stress runners experience. Take all of this with a grain of salt (or electrolyte). NOTE:  Both Iron and Vitamin D are not water soluble and should only be taken under the guidance of a Medical Professional.

3. Frequency:

• I was eating a lot, but not eating often. Snacks are back! I found that I was struggling on my doubles (running 2x/day) because I wasn't necessarily under fueled, but rather lacking quick energy because it had been so long since I last ate. Sometimes you just aren't hungry, and that's where the right foods come into play. Once I found the right snack, I was able to power through my second run rather than slog through junk miles.

4. Hydration:

• Take what you're drinking during the day, and double it (well kind of). I was not drinking enough, and it was showing. Coffee is my weakness, and if I could just drink that during the day I would. However, it wasn't setting me up for feeling good in warm weather training/racing. Even in the cooler months it's helpful, as we just aren't that thirsty. Once being assigned a higher intake, I went to the store and bought that giant bottle with the time stamps. I didn't care how I looked. I was hydrated and energized. It goes without saying, but throw in electrolytes ahead of training if you can.

5. Blood Work:

• When in doubt, go to your primary care doctor! They can order labs for you to figure out why you might be feeling off (or injured). I try to get my usual levels tested after each season so that I know what I need to work on. Training is stress and then adaptation, and so these values will change naturally. The body is amazing this way! These tips helped me take my health to the next level. Taking control of your nutrition can be fun (and should be easily accessible). I know when I got it right it became like my own superpower. I hope these ideas help you too!

Written by Coach Alex

Running in the summer heat requires you to pay extra attention to your hydration strategy. To help you maintain your energy levels, we've rounded up some of our favorite products:

1. Nuun Sport Electrolyte Tablets

NUUN tablets are a convenient way to ensure you're getting electrolytes without excess sugar. They dissolve easily in water to provide a quick and delicious solution.

Coaches favorite flavors: Strawberry Lemonade, Tri-Berry

How to use: Drop one tablet in 16 ounces of water. Ideal for drinking during or after your run.

2. Skratch Labs Sport Hydration Mix

Skratch Labs prides itself on using real fruit for flavoring, ensuring a natural and refreshing taste. This hydration mix balances electrolytes and carbohydrates for optimal hydration and energy.

Coaches favorite flavors: Lemon Lime, Pineapple

How to use: Mix one scoop with 12-16 ounces of water and consume during  activity.

3. Vital Proteins Hydration + Collagen

This product uniquely combines hydration with collagen peptides, which can support joint health - a great benefit for runners.

Coaches favorite flavors: Lemon Lime, Tropical Blast

How to use: Mix one stick pack with 12-16 ounces of water, ideal for post-run recovery.

4. Liquid I.V. Hydration Multiplier

Liquid I.V. offers a range of electrolyte drink mixes for different occasions, such as sugar-free energy, immune support, gut health, and sleep.

Coaches favorite flavors: Cotton Candy, Pina Colada

How to use: Mix one stick with 16 ounces of water and drink as needed for rapid hydration.

5. Coconut Water

Coconut water is a natural electrolyte powerhouse, perfect for rehydrating after a long run.

Coaches favorite flavors: VIta Coco Coconut Water - Pineapple, VIta Coco Coconut Water - Mango

How to use: Open and sip! :)

These drink options from trusted brands provide the necessary benefits to keep you running at your best.

Major milestone:

NYC United Half Marathon

What is the secret to your success?

Discipline and routine. Working out the same time everyday with the same cadence week in and week out. Monday speed, Tuesday easy, Saturday long run, etc.

What is the biggest obstacle to reaching your goals and how do you get over it? 

To relax, not worrying about missing a workout, or hitting each interval time. Enjoy the process.

What is the most rewarding part of training? 

The race!

What advice would you give to other members of the Runcoach community?

Play the long game. Don’t get into race shape in a week. Plan it out, create the routine and give yourself time, and mostly celebrate the small wins.

Running in hot weather brings challenges that can test the most dedicated runners. The sun, humidity, and increased fatigue can make it difficult to stay positive. However, with the right mental strategies, you can conquer the heat and enjoy your summer runs. Here are some tips to help:

1. Adjust Your Expectations

Understand that running in hot weather is more demanding on your body. Your pace may slow down, and that's okay. Instead of focusing on your speed, concentrate on the effort you're putting in.

2. Set Small, Achievable Goals

Breaking your run into smaller, manageable segments can make the task seem less daunting. Instead of thinking about the entire distance, focus on reaching the next landmark or completing the next mile. Celebrate these small victories along the way to keep your spirits high.

3. Stay Hydrated and Cool

Proper hydration is so important. Make sure you're well-hydrated before, during, and after your run. Additionally, find ways to stay cool, such as running in shaded areas, wearing light-colored clothing, or using a cooling towel.

4. Visualize Success

Visualization is a powerful mental tool. Before your run, take a few minutes to visualize yourself running strong despite the heat. Picture yourself finishing your run with a sense of accomplishment. This mindset can boost your confidence.

5. Practice Positive Self-Talk

Internal dialogue plays a significant role in your performance. Replace negative thoughts with positive affirmations. Instead of thinking, "It's too hot, I can't do this," remind yourself, "I am tough, and I can handle the challenge."

6. Run with a Buddy

Running with a friend can provide a morale boost - distracting you from the discomfort, helping to keep your pace steady, and offering encouragement when you need it most. If you don't have a running buddy, consider joining a local running group.

7. Embrace the Experience

Shift your perspective and appreciate the opportunity to push your limits. Every run contributes to your overall progress and resilience!

By adopting these mental strategies, you'll not only survive the summer heat but you’ll thrive in it!