Fasting & Running
What’s Included? Whether you’re a morning runner who’s strapped for time or just looking to learn a little bit more about nutrition strategies – intermittent fasting is likely a term that you’ve heard. Fasting & other time-restricted fueling strategies are often controversial in nature, and that’s because each person is so different & has unique […]
Fueling for Performance
What’s Included? Why is Fueling Important? Fueling adequately is important for runners and can help meet performance goals and help with recovery. In addition, fueling properly can help improve stamina and endurance, decrease fatigue during your runs, and can quicken the recovery process after your hard work. If you feel like you’ve plateaued, aren’t hitting […]
Holiday Eating
What’s Included? The holidays are stressful, but eating shouldn’t be! Keep in mind these 4 tips to help you feel less stressed around food, so you can enjoy more of your holiday season free of guilt! 1. Eat Breakfast! Particularly on the holiday’s themselves where food is often a center point of the day, make […]
How the Body Uses Fuel
What’s Included? Carbs As Fuel The carbs you consume are first broken down by the body & either used immediately or stored for energy later in the form of glycogen (basically sugar). Carbs are your body’s preferred form of fuel because they are the EASIEST for your body to create, store, and use again when […]
Hydration 101
What’s Included? How Much Do We Need? The average daily adequate intake for hydration equates to about 11.5 cups (92oz) per day for women and about 15.5 cups (124 oz) for men. Some people may need more, and some may need less. This doesn’t have to come strictly from water though. Water, teas, coffee (in […]
Pre-Race Meals
What’s Included? Nutrition and fuel can play such a HUGE role in our race day performance – and that pre-race dinner should look very different depending upon which distance you’ll be racing. This is because each race requires a different amount of energy & thus a different amount of stored carbs to supply the fuel […]
Protein Bars 101
What’s Included? How Much Protein Do You Need? ON AVERAGE On average, we each need about 10-35% of our daily calories to come from protein. The RDA (recommended daily allowance) is 0.8 grams of protein per KG of body weight (1 KG = approximately 2.2 lb) – and this is a bare minimum. That means, […]
Race Day Nutrition
What’s Included? You’ve spent weeks preparing for your race, and now you don’t want to let your pre-race nutrition mess it up… But HOW do you make sure you’re ready on race day when it comes to fuel and nutrition? Nailing your pre-race nutrition can help you feel strong throughout your race and prevent any […]
Injury vs. Soreness
What’s Included? Injury Prevalence Injuries are an unfortunate yet common thing in the world of running – with one study by Van Mechelen stating that 37-56% of recreational runners get injured annually. Another study done by Yale Medicine shared that at least 50% or more of regular runners get hurt each year. We all know […]
Knee Pain
What’s Included? Patellofemoral Pain (Runner’s Knee) Quick Info: What To Do: Exercises Iliotibial Band Syndrome (IT BAND) Quick Info: What To Do: Exercises Amy HaasRun with Aim, LLCUESCA Certified Running CoachNASM Certified Personal TrainerNASM Certified Nutrition Coach