Running nutrition may seem complicated, but it doesn’t have to be.
In recent years, the conversation around optimal race day fueling strategies for runners has intensified, focusing particularly on the ideal carbohydrate intake per hour to enhance performance and endurance. Should you consume 50 grams per hour? 100 grams? 1000 grams?! (okay, don’t try that last one…)
Today, Coach Sandi Nypaver will take you through the latest science on exactly how you should be fueling for your next race. This evidence-based approach aims to maximize glycogen stores, sustain energy levels, and prevent the dreaded “bonk” or energy crash that can derail even the best-prepared athletes. As you seek to fine-tune your running nutrition strategy, understanding the science behind nutritional requirements becomes essential for achieving peak performance on race day.
Here we go:
You could have just had the best training cycle of your entire life, but if you don’t execute on the things I’m about to talk about, you could underperform; or worse, you could have a total disaster of a race. But I’m here to help, and we’re going to start with one of the things that I see runners get wrong all the time…
Dehydration
One important piece of nutrition that is often overlooked is hydration, and research has repeatedly shown that dehydration significantly impairs performance. One primary reason is that blood volume decreases, leading to an elevated heart rate as the body compensates. Additionally, electrolytes, especially sodium, are crucial for maintaining fluid balance and supporting metabolic activities, such as muscle function.
In other words, when we’re dehydrated, our muscles fatigue faster and muscle contractions weaken. Many people confuse bonking with dehydration. While bonking can often come on suddenly and feels like hitting a wall, dehydration tends to develop more gradually. It manifests as a progressive increase in fatigue, with heavy legs and an overall sense of tiredness. Recognizing these symptoms in past races or during current training can help identify the onset of dehydration.
Sodium Needs (to combat dehydration)
For fluids, aim for 12-24oz per hour, or more in hot conditions, keeping in mind that your body can only absorb so much at a time and over-drinking can cause serious problems. For sodium, most people need between 300-600mg per hour on average, though some may need less and others closer to 1000+mg per hour. Keep in mind that the fueling plan you use on cool days at low altitude may not work during hot conditions or at higher altitudes. When possible, test your plan in potential race conditions and have backup options, such as switching to a sports drink that provides both electrolytes and calories.
When I started applying this to my own training, the biggest change I noticed was that I felt stronger at the end of the run. My energy levels were better not only during the run but also afterward. I see this with many people, especially in the summer when they often finish a run feeling exhausted and wiped out for hours. Even though running can naturally tire you out, a significant part of that fatigue is due to dehydration. It’s crucial to pay attention to fluid consumption and how much water you mix with electrolytes.
Race Day Carb Needs
When looking at the latest research (and still recognizing that fueling can be highly individual), here are some general guidelines:
For a race lasting 1-2.5 hours, aim to consume around 30-60g of carbs per hour.
For races over 2.5 hours, increase your intake to around 60-90g of carbs per hour. Some runners may even be able to consume up to 120g per hour.
However, even 60-90g per hour requires practice during most long runs to ensure your gut can handle it during a race. It’s important to stay flexible and adjust your intake if your stomach starts to feel unsettled.
To reiterate, it’s important to recognize that not everyone has the same needs. Some products might work for you, whereas others may not. For instance, people with fructose malabsorption cannot tolerate high amounts of fructose, as it can upset their stomachs. Experiment with different products and find what works for you. If you rely on aid stations, research what they offer and practice using those products during your long runs.
For more detailed coaching on pacing, nutrition, and mindset, consider exploring our Ultimate Running Course, “Coach Yourself to Your Highest Potential.” More on that below.
To Recap…
Optimal race day fueling and hydration are individualized and require careful experimentation and planning. Understanding your body’s needs, practicing with different products, and adjusting based on conditions and personal tolerance can significantly enhance performance and comfort during a race. By integrating these strategies into your training routine and being mindful of your nutrition and hydration, you can set yourself up for success and achieve your highest potential on race day.
Forget about your Vo2max number. Running economy is the name of the game!
Yep, we said it. Today, Coach Sage Canaday is going to explain why your running economy is the biggest difference maker in your ability to improve as a runner. Let’s dig in to today’s newsletter:
Today’s topic is running economy. When we discuss running economy, we’re focusing on efficiency (not investments or stock markets ) in distance running.
Defining Running Economy
It’s like considering your car’s mileage fuel efficiency. Are you a monster truck or a Prius? This analogy has been used by coaches for decades because it’s a great indicator. Just like fuel efficiency in a car—miles per gallon or kilometers per liter—it varies based on our build, running form, and internal systems like cardiovascular efficiency, lung capacity, and muscle density.
Running economy measures how much oxygen you use to cover a kilometer or milliliters of oxygen per kilogram of body weight per minute of exercise. I had my running economy tested alongside my VO2max a few years ago at different paces, from a 6-minute mile to a 5-minute mile. Interestingly, running economy doesn’t always decline as you run faster. It’s about how efficiently you use oxygen to cover that distance, reflecting your running form, biomechanics, muscle efficiency, and oxygen processing by your heart, lungs, and blood vessels.
VO2 Max & Running Economy
Running economy is also crucial for long-term improvement because, truthfully, your VO2 max, your maximum oxygen consumption, tends to peak in your early 20s. It decreases with age, but you can still enhance your running performances because your running economy and efficiency improve as you age. This improvement can take decades, especially evident in longer distances like the 10K and beyond, where we see people achieving personal bests in their 40s and 50s, depending on when they started running. You might have a high VO2 max like a Mustang with high horsepower, great for short races, but for sustained efforts like a marathon, efficiency matters more, akin to a Toyota Prius or a Tesla.
Improving running economy involves enhancing efficiency at specific race paces. For marathoners, this means being efficient at marathon pace and slightly faster or slower. Speed work, like kilometer or mile repeats and faster tempo runs, builds efficiency by stimulating neuromuscular coordination, muscle turnover, and force generation. This adaptation takes time and strength development.
Weight Training As It Relates to Running Economy
There’s ongoing debate about weight training’s role in improving running economy. While it can help, so can drills, strides, and increasing mileage. However, the approach varies depending on the runner’s goals and specialization. Sprinters, for instance, focus on different aspects to enhance their running economy for short, powerful bursts.
Sprinters tend to focus more on weightlifting, while longer-distance runners, from 5k to ultramarathoners use the gym to address imbalances, strengthen core stability, and refine running form to boost running economy and reduce injury risk. Consistency is key in training, and avoiding injuries is crucial for long-term progress.
Furthermore, balancing different types of workouts is essential. Too much speed work might improve your 10k time but could compromise marathon performance if not balanced with sufficient long runs. It’s also worth mentioning that genetic differences also play a role, with some individuals naturally inclined towards sprinting while others excel in longer distances.
Variable running economy is another aspect influenced by factors like terrain (hills vs. flats), surface conditions (road, mud, sand), and individual preferences or strengths. It’s a dynamic process that requires careful training adjustments and understanding your body’s responses to different stimuli.
Improving running economy is a holistic process that involves various factors. It’s not just about hitting specific paces like 5k or 10k race speeds or VO2 max velocities but also about refining neuromuscular connections, optimizing running form, choosing suitable footwear and surfaces, and enhancing cardiovascular efficiency. Higher mileage training, coupled with proper nutrition and recovery, fosters positive adaptations at the cellular level, making oxygen processing and muscle performance more efficient.
Coach Sandi Nypaver was once asked how she has built mental fortitude over the years and how she has stayed mentally strong to keep pushing when needed, as well as knowing when to stop to prevent possible injury.
How I Built Mental Fortitude 🏰:
For the first part, regarding how I built mental fortitude over the years, I want to begin by acknowledging that it started from a very dark place. I was diagnosed with depression, which I probably had since childhood. I struggled with a lot of self-hate and found myself on the opposite end of everything I believed in.
However, there’s a quote that resonates with me: “Sometimes you think you’ve been buried, but you’ve really been planted.” That became a choice I made. Over the years, I dedicated a significant amount of time to working on my mind. I delved deep into various books on neuroplasticity and sports psychology, listened to numerous podcasts on the subject, and even took a high-performance mindset course by a sports psychologist, which was incredibly beneficial. Many of the strategies that work best for me are now part of my routines outlined in the Higher Running ALL IN Training Plan series (more on that below).
I pursued learning vigorously, absorbing everything I could, but it also involved the realization that this was a priority for me, so I committed to daily practice. While I’m still growing and sometimes struggle with it, there’s a sense of pride in knowing I’ve worked hard to reach this point and am content because of that. What brings me joy is not just where I am now but also the understanding that I still have room to grow, and this mindset work will be a lifelong journey for me.
Staying Strong and Pushing Myself 💪:
In addressing the other parts of your question about staying mentally strong and pushing myself, here’s my perspective:
Staying mentally strong, especially in the context of a race, is something I prioritize and practice daily. It’s not just about running; it’s a mindset I cultivate throughout the day. I often tell my athletes that maintaining positivity is crucial, even in challenging moments. For example, say you get a flat tire on your car. If you can’t stay positive in such situations, it becomes much harder to handle other race-related challenges. Therefore, I make it a point to practice positivity consistently, which helps me during races.
Before a race begins, I already have a mental script prepared for various scenarios. This self-talk strategy is incredibly helpful because it sets the tone for how I handle difficult moments during the race. For instance, if I encounter a tough stretch but know my body is fine, I have specific phrases I use to motivate myself or redirect my focus. Sometimes, it’s as simple as telling myself to stop overthinking and just focus on running or enjoying the scenery around me. Having these mental tools ready beforehand makes them more accessible during intense race moments.
Knowing When To Stop 🛑:
This final part of this questions was knowing when to stop. Knowing when to stop is crucial, and for me, it involves having a candid conversation with myself before the race begins. I ask questions like, “If things from my training cycle are going wrong, what would I tell my best friend or a loved one in this situation?” This pre-race dialogue helps me set boundaries for when I shouldn’t push myself beyond a certain point.
During this reflection, I consider whether racing to my full potential might actually harm me more than help. Every race is different, so my approach varies based on the circumstances. For instance, before the Black Canyon race, I sensed that my motor patterns were off, which posed a risk of reinforcing bad habits. In such cases, I’d rather take a step back than jeopardize the progress I’ve made through hard work.
It’s about recognizing when pushing through might lead to setbacks rather than progress, especially when I’ve put in significant effort to reach a level where running feels great.
In wrapping up, the journey of developing mental fortitude and learning when to push or pull back is one that many athletes and individuals navigate. By sharing my experiences and strategies, I hope it offers insights that could resonate with you and help in your own pursuits. Cultivating self-awareness, preparing mentally, and having open dialogues with yourself can be transformative tools, not just in sports but in various aspects of life. Remember, it’s a continual process of growth and adaptation, and finding your own balance between pushing forward and knowing when to step back can lead to more sustainable progress and fulfillment.
Today, Coach Sage Canaday is going to discuss the concept of “running tall,” and why this could make a huge difference in your running form. In short, it will align your whole body position to be able to run efficiently!
The idea with running tall is that we want to avoid the dreaded heel strike. This is when you land in front of your center of mass. When I see runner’s heel strike, it’s often accompanied by “wingy” elbows and their hips are really low to the ground, almost as if they are trying to perform a squat.
Instead, you want to focus on running tall. That’s the cue for straightening your spine, your whole upper body position, and bouncing off your feet and ankles. One drill that I do to help me with this motion is perform a “running man dance” type of exercise. You can get an idea of that below:
This motion is very exaggerated, but it’s showing the kind of ankle action and propulsion you get when you’re landing under your center of mass off the midfoot or the middle part of your foot (or, at least your whole foot hitting the ground as long as it’s not a heel strike out in front of your body). It’s just better physics; you’re getting more propulsion, more powerful push-off force, utilizing your calf muscles in the back of your legs to your glutes, and springing off the ground.
Another drill to practice is springing up and down, like the exercise you see below. The important thing to note is that I’m straightening the spine while realizing that the forward lean in running comes from the ankles and the feet hitting the ground, and the rest of your body is in line.
Other things to be cognizant of when doing this exercise is you want to be straightening your back and lifting your stomach and rib cage. It opens up your diaphragm so you can breathe better and be more efficient when you run.
So, what’s the point in doing all of these drills and paying close attention to our form?
It’s all about efficiency in running—efficiency to make you run faster but also to minimize the risk of injury from impact force and repetitive strain. There’s a lot of force coming down with each foot strike, two to three times your body weight. If it’s a braking heel strike in front of your body and your hips are too low and you’re running short, like even I kind of do sometimes, then it’s going to put a lot of strain. It could also strain your hip flexors and lower back, causing a lot of pain.
In conclusion, think “run tall” when you’re out running; try to be as tall as possible! It doesn’t mean you’re trying to spring up as much as possible. You still want to avoid too much vertical bounce or oscillation but keep your chest upright, maintain a straight line, and keep your hips under you and up high so you can open up your legs better.
I hope these running form tips and exercises help you a little bit in your running this week. Thanks for your support and happy running!
Sometimes, finding just one good thing can help give us the strength to keep moving forward.
Train your mind to focus on good things.
Coach Sandi Nypaver gives you some of her top tips for when a run gets challenging or a day her going your way. Ultimately, it’s important to ask: Where will you choose to put your focus?
Training your mind to focus on good things can sometimes make the bad days a little easier or help you know when it’s time to start moving on from a bad experience.
Change your perspective.
On bad days we tend to focus on everything that doesn’t make us happy, but finding just on good thing to focus on can start changing our perspectives.
What good things can you focus on when everything seems to suck on the surface?
When it’s raining or snowing, you can appreciate that water is a necessary ingredient for growth. Focus on the important (prevent fires, important to life on earth) of water. Focus on something like how pretty the trees are on your run. Be grateful for the fact that you have a body strong enough to run.
Meditation can be a wonderful tool.
Mediation can be a wonderful tool that can help you stay in the present moment making it easier to focus on all the good things in your life. Meditation is meant to be simple.
Focus on your breathing.
All you do is focus on your breath., feeling the inhale and exhale, and quiet your mind. When thoughts come in (which is expected!), all your do is gently remind yourself to go back to focusing on your breathing. You can do this for a couple minutes or over 20 minutes.
) in distance running.
