Nutrition
Fueling for runners. What to eat before, during, and after runs. Hydration, weight management, and separating science from fads.
7 articles
What to Eat Before a Run (And How Long to Wait)
The window between eating and running matters more than what you eat. Too close and your stomach rebels. Too far and you have no fuel. Here is the practical guide.
Do You Need to Fuel During Runs Under 90 Minutes?
For most runners, the answer is no. Your body stores enough glycogen for 90-120 minutes of moderate running. Fueling during shorter runs is usually unnecessary calories, not performance enhancement.
Hydration for Runners: How Much Is Enough?
Dehydration impairs performance. Overhydration is dangerous. The range between the two is wider than the sports drink industry wants you to believe.
Race Day Nutrition: Practice It Before You Race It
The number one race day nutrition rule is not about what to eat. It is about never trying anything new. Every gel, every drink, every pre-race meal should be tested in training first.
Alcohol and Running: How Drinking Affects Training and Recovery
Alcohol impairs recovery, disrupts sleep, and degrades next-day performance. But the relationship between drinking and running is not all-or-nothing. Here is what the research actually says.
Caffeine and Running Performance: What the Research Actually Shows
Caffeine improves endurance performance by 2-4%. This is one of the most well-supported findings in sports nutrition. But the details — timing, dosage, habituation — matter.
Running and Weight: Why the Scale Doesn't Tell the Whole Story
Running changes your body composition in ways the scale cannot measure. Weight gain, weight loss, and weight stagnation during training are all normal — and none of them are the complete picture.