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Nutrition Keys To Success For Running Races | Fuel and Hydration For Runners

Do you want to know how to fuel and hydrate properly before you run your first virtual half marathon?  Have you struggled with hitting the wall during your previous races?  I know I have!  My legs locked up during my first and only full marathon in Hartford.  I wish I knew how to stay hydrated while running long distances and what I have learned since on the best way to fuel for running when I ran that race 2 years ago!

 

The keys to success for running include two important components: proper fuel and hydration during your long runs and races.  This week, on the Healthy Runner Podcast, I had the pleasure to interview Mike Mathewson, founder of Crank Sports.  We had a great conversation in which we took a deep dive into fuel and hydration for runners.  Taking action on these tips are a sure fire way to improve your performance on your long run and your next road race whether it is in person or a virtual race.

 

 

 

For those of you in our running community that are not familiar with Mike Mathewson, he has a really interesting running story that he shares during the interview and has some great resources on his website and his blog.  Mike has been a competitive endurance athlete the majority of his life, and after starting, growing and selling two technology companies he decided to turn his passion for endurance sports into his career at Crank Sports.

 

Click the video below to watch the LIVE interview with Mike within the Healthy Runner Facebook Group

You can also listen to the audio version of the Q&A I had with Mike Mathewson on the Healthy Runner Podcast…now available on your favorite podcast app!

 

 

Here is what other runners are saying about the podcast

 

 

In this episode you will hear Mike answer the following questions:

 

1.  What is the different between simple sugars and complex carbohydrates?

 

2. What is the best way to fuel for running? In terms of improving performance? Bars? Gels? Chews? Drinks? Fruit?

 

3. How much water should I drink with energy gels?

 

4. How many gels should I take during a half marathon?

 

5. How to stay hydrated while running long distances?

 

6. How do I know if I am dehydrated before a run?

 

This is jam packed episode with many golden nuggets revealed, I hope you enjoy the episode and as always thank you for listening!

 

I want to personally thank Mike for taking the time to share his running knowledge with our running community and help us stay hydrated and fueled during these hot summer months!

 

Listen to the Podcast Episode during your next run!

 

Thank you (running friends) for taking the time to read and I hope you enjoy the podcast episode!

 

New wall art in my office this week!

 

 

Warmest regards,

 

– Duane

 

Duane Scotti, PT, DPT, PhD, OCS

 

 

Connect with Mike and Crank Sports:

 

 

Have you been running because you need that stress relief but you are running through pain?…

 

Do you want to know more about our SPARK Physical Therapy running injury clinic to help you with your knee pain or learn more about our healthy runner evaluation to get you on a specific plan to PREVENT any running related injuries so you can continue hitting the pavement doing what you love?

 

 

Click THIS LINK for a FREE 20 minute phone consultation and let’s chat about some of your injury or running struggles and see how I can help you continue to hit the pavement doing what what you love with in person sessions or virtual Telehealth sessions.

 

 

I hope you enjoyed this article and episode, thank you for listening to the podcast!

 

⚡️SPARK Physical Therapy
We Help Active Adults Be Able To Run Without Aches and Pains So You Can Feel Good About Yourself Again…
[Even While Recovering From A Global Pandemic]

 

Looking To Add A SPARK To Your Summer Running?

 

 

 

 

CLICK HERE to learn more and sign up for our SPARK Your Sole Virtual Half Marathon.

 

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“I developed IT band syndrome during my first marathon training cycle last year and ended up in physical therapy for about 3 months. I was told not to run if I had any pain at all. I lost so much time “recovering” that I ended up deferring my registration to the next year. I spent the next summer training for the same marathon when about 6 weeks out, that familiar IT band pain returned. I could barely finish a mile. I didn’t want to go back to my physical therapist because I knew what he was going to tell me. Stop running. I was so frustrated and started to feel like marathons weren’t for me. I stumbled upon the healthy runner podcast and learned that I don’t have to stop running in order to recover from injury! I was skeptical about an online physical therapy session. But I reached out to Dr. Scotti and he was able to give me the tools to mitigate my pain within the first session! I was able to complete my training cycle and made it to the finish line of my first marathon with his help! I highly recommend!”

Kendyl R. (Runner)

“I’d been dealing with Proximal Hamstring Tendinopathy (PHT) for about 4 years and had been doing PT, but still had lingering pains. I just figured I’d have to suck it up and deal with it because that was as good as I was going to get. But then, I came across a podcast of Duane being interviewed by Jason Fitzgerald on PHT and how he overcame the injury, and my curiosity was piqued. I met with him virtually and he has been a GODSEND! I’m able to sit as I type this! I can bend over and get in and out of cars without pain! And, I’m RUNNING again!!! It is amazing to be able to do things that I haven’t been able to do without pain since 2016!!! Thank you so much Duane for being an incredible PT!!”

Michelle D. (Runner)

“I suffered from IT band syndrome for four years before seeing Dr. Scotti in April 2020. Before then, I couldn’t run more than about 10 minutes without stabbing pain near my left knee. I’d seen various orthopedists, physical therapists, and chiropractors looking for some relief. My career needed me to run a mile and a half within a certain amount of time, and it was impossible to do so with the knee pain. I saw Dr. Scotti and he immediately got to work! That first visit, he helped me understand the anatomy and underlying cause of my knee pain (aka IT Band syndrome). Once I understood what was happening, the course of treatment made so much sense. Not only did he have online videos of all the recommended exercises to treat the problem, his “healthy runner” Facebook group, Podcast, and YouTube videos held a wealth of information and supplemented my plan. I soon understood that running wasn’t just a casual hobby – it’s a sport and one that deserves dedication and focus. Without his dedication to the sport and his community, I wouldn’t have realized this! Over the next few months, I had many ups and downs – victories and failures – and even some tears! Two steps forward and one step back. Dr. Scotti always checked in between appointments and tweaked my plan if needed. By August, I was regularly running 3-4 miles with barely any pain! If I did get pain, it was because my dedication and focus were lacking – and I quickly picked it back up and overcame. I’m so thankful I took another chance at having my knee looked at and trusted someone else. I run regularly now and am really enjoying it. I can’t thank Dr. Scotti enough and would highly recommend him to anyone having trouble.”

Tracy G. (Runner)

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