fbpx

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.

 

Related posts

Running Safely in The Dark with Noxgear
11.19.2020

Are you wondering…Is it safe to run in the morning when it’s dark? How do you run when it’s dark? How do you stay safe in the dark?   If you are a 5pm or 5 am runner (like myself) and want to learn about lights for running in the dark…then you need to have… View ArticleRead More

Why Should Runners Train with Jumps?
05.06.2021

Have you wondered how to train to be fast and explosive as a runner? Have you heard about plyometrics and wondered if you should be adding those into your training? Have you questioned what plyometrics even are?   This episode is a TREAT! Coach Claire Bartholic had me on the Run to the Top podcast… View ArticleRead More

Best Treatment and Prevention for Runner’s Knee
02.18.2022

  Want to know the 5 mistakes runners make to get rid of their knee pain?  These just may surprise you and you will certainly want to stop doing these after listening to this video.   In this deep dive training, I share with you the most common mistakes runners make when trying to get… View ArticleRead More

“I don’t have enough words to express my gratitude towards Duane Scotti and the Spark Healthy Runner program. When I started working with Duane, I had been dealing with chronic shin splints/posterior tibialis tendinitis for almost a year.

I had worked with multiple other coaches and physical therapists with little success and was at the point of almost giving up on my love for running. Duane is so kind, thoughtful and knowledgeable as both a physical therapist and running coach. Our first virtual meeting lasted two hours because he was so meticulous in his assessment. His strength and running program is progressive and created so that you can continue to build strength and mileage as you heal. His strength program is unique, effective, and fun.

Additionally, his warm-up routine is awesome and includes drills that over time have made me a more efficient runner. His training platform is easy to use, and he is always readily available to chat when problems or questions arise.

Over four months of working with Duane, I have built back to five days a week of running and am almost back up to my pre-injury weekly mileage and long run distance. Whenever I have flare ups or setbacks, Duane reassures me and makes necessary adjustments so that I can continue to progress in my running journey. I have had so much success with him so far that I have signed on for four more months so that he can help me to continue getting stronger as I train for the Dopey challenge in Disney World.

If you are struggling with a running injury and are feeling hopeless, you have to reach out to Duane Scotti. Of course, you will have to put in a lot of hard work, but with Duane by your side, you will be able to achieve your goals and more. Thank you Spark Healthy Runner for bringing the spark back to my running!”

Dipti Pandya

You can teach an old dog new tricks!!!  I have never considered myself a runner and I knew I needed to be smart about it because I am no spring chicken. Spark preached getting strong and healthy to be injury free and they practice what they preach.  I am soooo glad I made the investment in me!  I finished my half marathon last weekend and couldn’t be any happier!  The program fed me all the steps I needed to essentially learn how to run long distance, build strength, nutrition help, a forum of other runners and probably most important was the 1:1 coaching.  I had no idea how to tackle training for a 1/2 marathon and this program broke all of it down, had it individualized for me and we tweaked as we went to make sure I was staying healthy and strong.  I had so many questions the week prior to my race and Coach Cat was always there for me and answering all the questions and issues I had-and believe me there were a lot!  The biggest benefit I think I got was the strength. I am strong and fit. But most important was what I gained emotionally.  I built confidence and strength I didn’t know I had, even at my age.  Honestly could not have done this without Spark Healthy Runners!

Gina J.

My Healthy Runner journey started after I had battled bilateral achilles pain for a few months and was frustrated how it affected my running. As soon as I talked to Duane I knew I had made the right decision. His positivity, enthusiasm and genuine care are infectious. The training plan that was tailored to me included specific exercises to rehab my injury and I was so excited that I didn’t have to stop running. It took patience to only run slow for a few weeks but I trusted the process and it got me me to where I am now: running pain free. We made adjustments to the plan throughout whenever needed having someone in your corner that is always there with guidance and support throughout the process was invaluable.

I just ran my second half marathon, both with Duane’s coaching, and PR’d by over 9 minutes! I got all choked up in the last mile when I realized that I felt strong and could still kick it up a notch.

I’m so thankful for the Healthy Runner program, community and the entire coaching team for all the support!

Katja L.

Sign up for our weekly blog and podcast in order to help you maintain a strong mind, strong body, & just keep running!