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If you’ve searched for a marathon training plan, you’ve already found dozens of them. Hal Higdon. FIRST. Hansons. Nike Run Club. They vary in weekly mileage, long run progression, and how much speed work they include, but they share one consistent gap: they tell you almost nothing about how to fuel the training they’re asking

Every runner standing at a marathon start line wants to run faster than they did last time. For some that means breaking four hours. For others it means qualifying for Boston. For first-timers it means finishing strong rather than surviving the last six miles. The goal is different but the question is the same: what

You finished the long run. You stretched, you showered, you sat down on the couch and didn’t move for twenty minutes. And then — if you’re like most runners — you either grabbed whatever was easiest and closest, waited until you felt genuinely hungry again, or skipped a real meal entirely because your appetite had

Most runners who start training for a marathon put serious thought into their mileage plan. They pick a training schedule, map their long run progression, figure out when they’ll do their speed work. The nutrition side tends to get treated as an afterthought — something to figure out closer to race day, or something covered

The runners who consistently have their best race seasons are almost never the ones who woke up in January and decided to sign up for something. They’re the ones who treated the months between seasons as part of the preparation — who made decisions about which races to run, when to build and when to

If you’ve cramped during a race or a long training run, you know exactly what it feels like: a sudden, involuntary contraction that stops you cold, forces you to the side of the road, and frequently ends whatever time goal you were chasing. Calf cramps. Hamstring cramps. The full-quad lockup that feels like your leg

Meal timing might be the most argued-about topic in nutrition. Don’t eat after 6pm. Eat within 30 minutes of finishing a workout or lose the gains. Skip breakfast to stay in a fasted state longer. Eat six small meals to keep your metabolism running. Most of this advice contradicts other advice with equal confidence, and

Protein gets the headlines. Carbohydrates generate the debates. Fat gets rehabilitated every decade or so. And fiber sits quietly in the background, appearing occasionally on nutrition labels, mentioned briefly in advice about digestive health, and largely absent from the sports nutrition conversation. This is a significant oversight. Fiber — particularly for active adults and athletes

Most hydration advice for athletes falls into one of two categories: drink a certain number of ounces per day, or follow your thirst. Both have their place. Neither one accounts for the fact that sweat rate and sweat sodium concentration vary enormously between individuals — and that those individual differences are exactly what determines whether

GLP-1 receptor agonists — Ozempic, Wegovy, Mounjaro, Zepbound — are the most talked-about development in weight management in decades. The clinical results are real and significant. The interest is understandable. And the questions coming into dietitian offices have shifted accordingly: Should I be on one of these? What should I eat while I’m taking it?