A blog by runners. For runners.

Probiotics 101: how they can help your gut


Probiotics seem to be popping up all over the place these days. But what exactly are they and do you need them? What are probiotics? Probiotics are live microorganisms (bacteria and yeast) that promote health, bolter your immune system and support a healthier gut. Probiotics have also been known to help prevent and treat some illnesses […]

Foods to keep you energized and running all winter


‘Tis the season for dark mornings, dark evenings, and grey days in between, with sleet, snow, and rain trying to prevent us from sticking to our training plans. But even if you’re one of the brave ones – a runner who dares to take on the elements, full of grit and determination – you’ll still have days when you […]

Potential benefits of adding spirulina (blue-green algae) to a runner’s diet

Benefits of adding spirulina (blue-green algae) to a runner's diet

When training or racing, getting the most beneficial nutrition out of every meal is essential for top performance, healthy recovery, and overall energy. And there are a lot of choices out there for superfoods to keep you running. Perhaps one of the best to try and make part of your regular consumption is spirulina, also […]

Why do I smell ammonia after a run?

The effects of running on testosterone levels in men

I first noticed a strong ammonia-like smell in my nose after long, hard runs – more than 75 minutes – in warm conditions. Naturally, I asked my wife if she could smell it, too, but she couldn’t. It was all in my nose. I decided to investigate. Turns out, I was running too hard for my current fuel […]

I’m supposed to run but … I ate too much. What do I do? (practical running advice)

THE PROBLEM: You had good intentions to wake up with the sun and get your long run in before meeting your family for brunch. But you hit snooze, then hit again… and again. Then you’ve realized that you’ve hit snooze too many times so that you don’t have enough time to run before you head out […]

Popular Super Bowl foods by calories and miles


Did you know Super Bowl Sunday is America’s second largest consumption day next to Thanksgiving? This probably comes as a surprise to very few of you as you’re planning your game day menus of dips, chips, and drinks. #football Here’s how many miles you’ll need to run to burn off these popular snacks and treats. […]

Are your runs giving you the runs? Your GI problems action plan

Dealing with GI problems on the run

You’re cruising along and feeling strong when suddenly you have to “go” stat and there’s no bathroom in sight. Or worse, maybe you’re in the middle of a race, on pace to PR, when you feel that uncomfortable rumbling in your stomach. We’ve all been there at least once. There are few things more aggravating […]

How to refuel on long run days

Refueling post long run: what to eat and when after your long run

As soon as I finish up a 14, 18, or 20-miler, one of two things happens: I’m either ravenously hungry – STARVING! – … or I have no appetite at all. Does this sound familiar? It’s tricky enough to figure out how to properly fuel before and during long runs, but post-long run nutrition is […]

The top foods and drinks for runners

If you’re looking to improve your health, increase your energy, and perk up your running (and really, who isn’t?), try adding one (or all) of these seven foods and drinks to your diet. Salmon With 35 grams of protein per 4 ounce serving, salmon is an excellent choice pre- or post-race. Salmon is also one of the best sources […]

Early morning runs: what and when to eat

pre run breakfast for runners

My alarm goes off at 5 a.m. on days that I run. I have a very strict routine until the moment I head out the door, and don’t have a minute to spare. I don’t have enough time to make a hearty breakfast, and certainly don’t have ample time to digest it. Most other early […]