Author Archive

Thank you Brent Boersma, for sharing with us your photo of the Lahaina Pali Trail…Simply gorgeous!
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Mike Stout says of his unpaved trail… I’m attaching a picture of a trail that I love to run.  We call it Rails to Trails and it’s located in Wichita, KS. This portion is located on the East side of town.  I escape here to run when I need a break from work. It’s fairly...
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This week, let’s combine three all-time favorites: running, the outdoor grill, and pizza. In that order. We’ll make a crust that promotes health and energy and doesn’t drag us down. Then, we’ll bombard our cells with the antioxidants of tomatoes, such as lycopene. To top it off, we’ll reduce belly fat and bodily inflammation...
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Wanna improve as a runner? You can gain an edge if you consistently consume a recovery meal or snack. To recover well after a hard run, you simply must use fluids, carbs, and protein to replenish hydration and glycogen stores while reducing muscle wasting and damage from free radicals. Sound tough? It can be....
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You’re never too old to learn something new.  Although I have been trained, and you have likely been taught, to avoid saturated fats as much as possible, I believe we’ve all been a little misled.  During the last 15 months, I stripped my education down to the bare bones to study metabolism, fat loss,...
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By Brady and Jim Some marathon newbies train for months and months. Then, there are people like Mike, who sign up for a marathon two weeks out — and haven’t trained for it. Mike (aka @egggman) is running the Waterloo Marathon on Sunday. He’s never run more than 7.5 miles. He’s raced once. Two...
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Ever need an on-the-go quick snack or mini-meal?  Something you can feel good about eating?  Me too.  A month or so ago, Jenn Sutherland posted an awesome recipe for a homemade LARA bar (it’s great, make sure to check it out if you haven’t already).  While I believe many bars and meal replacements to...
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Question: As summer’s approaching and temps and humidity are rising, I need help with strategies to hydrate while running. I definitely sweat a lot, but I just don’t know how much to drink while I run.  I’ve lost up to 6 lbs in one outing.  What should I do? Answer: When it’s hot, and...
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Fishing around for something to eat tonight?  Loving the Run’s got you covered.  Why not soothe your cells, strengthen your heart, and even keep your wits about you with a little tuna?   You don’t have to go out to your favorite Japanese restaurant for this yummy dish.  Instead, just gather a few healthy...
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Question: I love coffee and have managed to cut back from 4 cups per day to just 1 cup every morning over the last 6 months.  If I’m going on a long run that begins in the morning, is it still okay to drink my coffee before I go? Answer: Thanks for a caffeine...
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I must have missed the day of dietitian-school when we gave up our sweet tooth (teeth) and pledged to forever consider an apple as a decadent dessert.   Every day, I have a small treat.  And, I recommend that most of my clients do as well.  A runner’s gotta eat, right?  But take note,...
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Question: Thanks for your advice on nutrition needs for shorter training runs.  I have been using chocolatebmilk (for the protein) as a recovery drink after my runs, but am now thinking of mixing that 50/50 w/the coconut water.  However, I am now getting ready to run my first 10K and right after that will be...
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