The Runner's Dietitian

Hi! I’m Ellen, a registered dietitian and personal trainer, and I’m here to help you fuel your body for health, performance, and confidence.

Whether you’re a runner, someone who enjoys staying active, or just getting started on your journey, I believe in a balanced approach to nutrition. You don’t need to cut out foods (unless you don’t like them!), any food can fit into a plan that supports your unique goals.

When we work together, you’ll learn how to fuel your body in a way that works for you, so you can stop stressing about food and focus on achieving your goals—whether that’s hitting a new PR, building strength, or simply feeling your best in your everyday life.

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"From our initial consult I could tell that Ellen was invested in me as an individual. She was able to make suggestions and work around my habits. She didn't try to completely change me or my diet. Ellen was always very responsive and receptive to any and all questions that I had. At the end of our 3 months, in peak marathon training, when I should be most tired, I feel great! My long runs and workouts are fueled to perfection. My days are energized. I'm stronger because of this program. Mission accomplished. Thank you, Ellen."

-Nick C., Falls Church, VA

"Working with Ellen has been a dream come true. I've tried many diets and healthy meal plans unsuccessfully in the past, but since working with Ellen I'm finally feeling full of energy and seeing results. She not only motivates me, but holds me accountable. Ellen is just what I needed to help me become my best self."

-Beth R., Chicago, IL

"Ellen definitely knows what she’s doing and has a way of conveying her knowledge to others to create the perfect formula for both eating nutritionally and feeling better overall. I recommend Ellen to anyone who wants strong, sage advice and positive reinforcement!"

-J.O., Peoria, IL

AS SEEN IN

Short answer: I don’t always.

Long answer: It looks like this 👆 A few sets between snacks, goofing around, snuggles, and sibling refereeing. Some days it’s a full workout. Other days, it’s a couple exercises and a toddler climbing on me like a jungle gym.

What’s changed since having kids?
➡️ Less focused time ➡️ More interruptions ➡️ WAY more flexibility (in every sense 😂)

But here’s what’s helped:
💡 Include them when you can. It won’t be perfect, but it’s movement, and it teaches them that taking care of your body matters.
💡 Lower the bar. This was the hardest shift for me. I used to chase PRs and structured programs. Now? It’s all about consistency. A short, messy workout still counts. Something is always better than nothing.
💡 Make it work for this season. Early mornings, nap time lifts, or a few squats while they scooter in the driveway, it’s all valid. And as much as this reminder breaks my heart every time I think of it: they won’t be little forever 💔
💡 Let go of all or nothing. Progress might be slower, but you’re still moving forward.

To the moms squeezing it in where they can: You’re doing it. And that’s more than enough. ❤️

#momlife #fitmom #momswholift #runnerswholift

In honor of National Registered Dietitian Day, here are some hard truths for you:

1️⃣ Dietitians are the experts. We have gotten degrees, 1200 hours of supervised practice, passed the exam, and keep up with continuing education to maintain our credentials, unlike influencers selling you “wellness” based on personal anecdotes.

2️⃣ Most supplements you’re taking are a waste of money. If your diet is balanced, you likely don’t need more than half of the things you’re being sold.

3️⃣ Detoxes and cleanses don’t work. Your liver and kidneys do that for free.

4️⃣ Carbs are not the enemy. They are your body’s preferred source of energy, especially for active peeps.

5️⃣ Weight loss doesn’t automatically mean health. And weight gain doesn’t automatically mean poor health. Context matters.

Dietitian friends, what other truths would you add? Drop them in the comments! ⬇️

#RDNday #rdn #dietitianapproved #nutritiontips

EVERYONE overdoes it from time to time. Remember food holds absolutely no moral value. It’s not inherently good or bad and you are not bad for eating it.

But I get it. Sometimes we wake up feeling bleh after a day like that! Here’s how I handle those days.

I don’t try to make up for anything. I still eat the foods I like, including desserts. I don’t add exercise… actually, in this case, I decided to walk instead of do my planned run because that’s what my body needed.

The day after should be all about choosing foods and activities that will help you feel better. Choose joyful movement and nutrient dense foods and remember, your results will come from what you do most of the time, not what you do occasionally.

If you overdid it this weekend, what’s one thing (other than trying to make up for it) you can do to feel good today? ✨

#whatieattoday #wieiad #dietitianapproved #healthyeatingtips

Happy #nationalproteinday to all those who celebrate 🥩😜 don’t forget your carbs!

#dietitiantips #diettipsforwomen #proteindiet #hottake

I definitely used to refer to it as the dreadmill but being home with my kids means I rarely get to run outside, so my treadmill has become my lifeline for logging miles. 🏃‍♀️💕

I did the majority of my training for my last half on the treadmill and had a 7 minute PR. Treadmill running is just as good as outdoor running!

Can we ditch the stigma around treadmill workouts? Every mile counts, period. 👏 and you’re a runner whether you run indoors or out. Ok?!

Also I might argue that treadmill running can be pretty mentally challenging 😜 @ifit has made such a big difference in that department for me. Their outdoor runs are so beautiful and fun!

Are you a proud treadmill runner too? Tag a fellow treadmill warrior who gets it 🙌❤️

#treadmillrunning #momlife #runningmom #momswhorun #ifit #treadmillrun

Happy Wednesday to everyone except Bulgarian split squats 🙃

What’s your least favorite leg exercise? Do you make yourself do it?!

#momswholift #runnerswholift #dietitiantips #momlife #fitnessnutrition #legdayworkouts

1. I skip runs/workouts when they’ll add more stress than my body and mind can handle that day.
2. I’ll also skip them if my body is craving a different type of movement.
3. I don’t always eat the “recommended” amount of veggies, or other food group.
4. I eat dessert pretty much every day.
5. I try to emphasize whole foods for myself and my family, but regularly include processed foods for various reasons.
6. Sometimes I force myself to eat when I’m not hungry because I know my body needs fuel.
7. My “non-negotiables” for health, like steps, strength training a certain number of times per week, etc. are actually completely negotiable. Following a plan to a T isn’t always a good thing.
8. As a mom of 2 littles, most of my runs are on the treadmill surrounded my kid clutter and chaos. I’m so grateful I can still get my runs in.

Hi! I’m Ellen. I’m a mom, dietitian, personal trainer, and runner 🏃✨ thanks for being here!

#intuitiveeatingdietitian #dietitianlife #momswhorun #momlife #notashamed

In honor of Valentine’s Day 💕 he really did run a 5k with me once 😉 love you @walliedawookie

What’s the most romantic thing your valentine could say to you today?!

#dietitianlife #coupleswhoruntogether #coupleswholift #momlife #valentinesday #momswhorun

I had to hop on this trend 🥹

Thinking about what my younger self would say if we sat down for coffee was both hilarious and nostalgic. She had no idea what was coming 🤪

Would your younger self be surprised at where you are today? ☕️✨

#youngerself #growth #dietitianlife #momlife

Big goals can take so much time and I truly believe if you aren’t in love with the process, you’re wasting your time.

Because if you don’t enjoy the day to day stuff that takes you one baby step at a time to that goal, you’ll never stick with it long enough to get there. Or maybe, you’re chasing the wrong goal.

It took me F-O-R-E-V-E-R to do a single, and eventually, multiple unassisted pull ups before I had kids and I hadn’t done one again since. My youngest is over 2 and I’ve only just recently been able to do a few (pull ups or chin ups) here and there. It’s taken so long and I’m still not where I want to be but I love doing the work to get stronger 💪

What’s a big goal you’re working toward right now? Even better, what’s a big goal you thought you really wanted, but realized you actually didn’t?! Drop it below! ⬇️✨

#pullups #momswholift #runnerswholift #dietitian #mondaymotivation

Life lately…

✨ Got to speak to the badass women from @uwrfsoftball team last month about all things fueling for their sport ⚾️
✨ lots of coffee and food
✨ mom life ✌️
✨ squeezing in work on the couch during screen time 😉 keeping it real with you all
✨ photos by my 4 year old capturing us how we look 95% of the time (lol sorry @walliedawookie)
✨ zero outdoor runs 🏃‍♀️🤷🏼‍♀️

#runnergirl #dietitan #runningnutrition #womensrunningcommunity #momswhorun

Admittedly this was a turkey trot and it’s now February but this has been in my drafts and I listened to such a good @melrobbins podcast recently that inspired me to just post what I want to post. So I’m posting it!

I haven’t had a huge itch to race myself in a while but if a friend of mine says she wants to run her first 5k… immediately YES 😍 my mom bladder may have had other plans but I’m so happy I was able to catch up to her (no idea how fast I was running because my watch broke but I was hauling 😂 don’t recommend going out that fast at the start). I love a good local race - I was surprised I placed 1st in my age group 🤪🏅

Crossing the finish line with friends is the best! Who’s running the next one with me?!?

#5krace #runnergirl #momswhorun #motherrunner #runningnutrition

Let’s run 7 easy miles on the treadmill with @tommy_rivs and @ifit 🔥

This was officially my longest run after baby number 2 and it felt so good to run a little longer!

I brought 2 Untapped gels to try on this run. I’m usually a Huma girl, but I was gifted these and loved the cocoa flavor for a pre-run carb top off so I wanted to see how I liked them on the run. They’re literally just maple syrup, which could be a pro or a con depending on a few different factors, especially just individual preference.

I took a gel at 30 and 60 minutes, even though my run was done just shortly after the second gel. The reason I did this was to re-train my gut to get used to taking multiples gels on the run again as I continue to build my distance back.

Like I said in the reel though - that second gel felt a little 🥴 but that’s why we do this in training! I’m not planning a half until June but I’m doing this NOW so that when I’m in the thick of training, I already know what feels good and works for me so I can just focus on building mileage. Don’t wait until the month of your race to nail down your fueling plan! (And what works/doesn’t work for me won’t necessarily be the same case for you).

P.S. My number 1 tip for making the treadmill fun is @ifit 😂 I am obsessed with the outdoor runs and race series! It not only makes it super fun, it adjusts elevation along with the course, so it adds in plenty of hill training. If I’m being honest, I’m not that great about adding inclines in manual mode 😇 Plus there are runs literally all over the world! This one was in Croatia 😍

Are you training for a spring race? Tell me which one in the comments! 👇👇

This feels like a good time to reintroduce myself 👋

I’m Ellen, a mom, registered dietitian and certified personal trainer and I LOVE running and helping runners learn how to fuel their bodies.

My approach is a blend of evidence-based nutrition and intuition.

I’m a big believer in personalizing your nutrition, guided by both scientific insight and your own intuition and preferences. You can have the most perfect nutrition plan on paper, but if it doesn’t feel good and work seamlessly in YOUR life, it ain’t it 👎

In addition to The Runner’s Dietitian, I’m a university instructor and a nutrition & fitness writer. All of the hats I wear require me to comb through all the research and make it make sense for my audience, my students, and my runners.

My goal is simple: to cut through the BS and misinformation out there for anyone who wants to learn and to help every runner not just perform their best but feel their best too… without making huge sacrifices (aka you won’t catch me recommending any sort of weird, restrictive diet trend).

If you’re looking to work with a dietitian as a part of your plans for 2024, here are a few ways we can team up!

1️⃣ 60-min Nutrition Intensives for one-time tailored, practical advice and plans
2️⃣ Monthly 1:1 Coaching for ongoing, individualized support (limited availability)
3️⃣ Freelance Writing for your website, blog, etc.
4️⃣ Expert Reviews on your content to ensure accuracy and boost credibility
5️⃣ Speaking engagements/seminars for groups

Message me, visit the link in my bio, or head to www.therunnersdietitian.com for more info and to get in touch!

New Year, SAME Me - because let’s be honest, those grand resolutions often lead to a quick burnout, plus, you’re already AMAZING, okay? 🎉

This year, let’s not make it about reinventing yourself.

Let’s make it about refining the amazing person you already are and achieving some of your badass dreams. No all-or-nothing goals, just real, sustainable changes that make sense in your life.

Think: nailing that first 5k or marathon, mastering a pull-up, or swapping late-night TV for a good book. These are the tangible, feel-good shifts we’re after [unlike goals like weight loss, which is influenced by so many factors often outside your immediate influence] 🏃‍♀️📚

So, if you’re ready to make this year genuinely impactful without the pressure of being a ‘new you,’ let’s chat. Whether you just need one session to get you started or a more hands-on monthly program, I have something for your budget! My nutrition programs are all about setting you up for success in a way that’s real and lasting. Seriously, my goal is for you to feel confident on your own and NOT need me after we work together.

Send me a ‘NEW YEAR, SAME ME’ DM and let’s make those goals a reality. Here’s to a year of big wins and embracing the awesome person you already are🌟🥳

Merry Christmas 🎄🤍 I’m so grateful for this little IG community of runners and friends 🥰 can’t wait for what’s to come in 2024!

This year, can we just NOT with the “here’s how many calories you’ll need to burn to earn that Twix bar.” 🫠

Every year, I’ve seen clients (and past Ellen too!) go through the inner struggle of becoming anxious with a looming holiday, trying to plan for all the treats and how to fit them into macros or nutrition plans, adding extra miles onto runs to “make up” for having some candy, trying to eat all of the candy so that it’s gone and out of the house… or throwing it all away because the idea of having it in the house is crippling.

This is exactly why I’ve created my Guilt-Free Halloween masterclass. This FREE class is for you if:

🎃 You’ve found yourself feeling in the dumps after a holiday because you didn’t stick to your plan, totally overdid it on treats, and spiraled into a mess of negative emotions.
🎃You want to be able to enjoy Halloween candy and treats without the guilt or shame.
🎃You want to feel confident making food choices that support your health and performance goals AND allow you to eat what you want on and around the holiday.
🎃You want to be fully present with your kiddos while trick-or-treating.

It’s all going down one week from today at 8pm CST in my Facebook group.

Let’s make this the year you finally get to enjoy the holiday season to the fullest.

Stress about travel, stress about coordinating family stuff, whatever busy things you have going on… but don’t stress about food. That’s the fun part 🍬

DM me MASTERCLASS to save your spot for next week’s class! It’s going to be SO GOOD 🔥🤩

When you stop creating outrageously strict rules for yourself, that’s when you can finally start living 🎃

Ever dread Halloween because it kicks off a season of food stress? What if you could enjoy all the holiday treats without ever feeling out of control or drowned in guilt and shame?

Imagine being more present with your kids during trick-or-treating, or just enjoying the festivities without that constant food chatter in your mind 🍬

I’m hosting a FREE Masterclass that’s all about navigating eating through Halloween and beyond, guilt-free.

And no it won’t involve earning your food, “tricking” your cravings, or doing mental math to figure out how to fit in a Reese’s. Promise 🫶

It’s all going down Wednesday the 25th at 8pm CST 🗓️

DM me ‘MASTERCLASS’ to join our Facebook group where you’ll get all the details first. Trust me, you won’t want to miss this 🎉 (but the replay will be in the group if you do)!

🏃‍♀️ Continuing our series on intuitive eating for runners with the 8th principle of Intuitive Eating over on the blog: Respect Your Body 🫶

Swipe through for some quick insights on how respecting your body and embracing body neutrality can benefit your running performance and your health and well-being.

Want the full scoop? Click the link in my bio to read the latest blog post or head to therunnersdietitian.com/blog and stay tuned, I've got something BIG coming that you won't want to miss 🎉

P.S. What do you guys think of this new color palette?! I am FEELING it 🔥🌈 💖 you’ll start to see all things Runner’s Dietitian getting new colors soon 🤩

Not to be dramatic but your post run recovery meal can make or break you 💁🏼‍♀️

It’s totally normal to have a blunted appetite after a run or a hard workout but this is one of those times you have to eat anyway.

Yep, I’m telling you to eat even if you don’t feel hungry.

Have you ever skipped eating after your run to save calories? Did you then find yourself in the kitchen ravenously hungry later in the day? Maybe end up totally overdoing it that night and end up with a stomach ache? 👀

If you really struggle with appetite after a run or workout, don’t shy away from liquid calories! Smoothies can be perfect here because you can pack plenty of carbs, protein, and electrolytes to help you refuel, repair, and rehydrate ✅ without feeling like you’re totally force feeding yourself.

If you want to do one thing to start improving your runs and overall energy, commit to that post workout recovery meal or snack with a mix of carbs and protein. Tell me in the comments what you’re having after your run today! 👇👇

Shared it on my stories but here’s the full recipe for those interested 😍

Vegan, soy-free, and gluten-free…if that matters to you. But also if that matters to you, does it need to or are you subscribing to some sort of food rule or belief?….

🤪 banana bread with a delicious 12 grams of protein per slice 🔥

Make it 👇
3 bananas
1/3 cup coconut oil, melted
1/4 cup peanut butter
1/3-1/2 cup almond milk (adjust as needed. Some protein will dry the batter out more than others)
1/2 cup brown sugar
1 tsp vanilla
2 cups oat flour
4 scoops (2 servings) plant-based protein (I used @gardenoflife Sport plant-based vanilla)
1 tsp baking soda
1/2 tsp salt
1-2 tsp cinnamon
Chocolate chips (measure with your heart)

1. Combine all the wet ingredients
2. Mix in the dry
3. Finish with chocolate chips

Bake at 350 F for about 45-50 minutes.

I cut mine into 10 slices and it has about 12 grams of protein per slice. This will vary depending on the protein you use.

This loaf was gone in under 48 hours at our house 🫣 it’s seriously SO good!!! I’m curious though, does having baked goods in your house stress you out because you don’t trust yourself not to overdo it?

If you’re over there like 😳 I want to hear from you! DM me INTENSIVE and I’ll reach out to give you some details on how a 60 minute intensive with me can help you work through this so you can have all the food in your house without all of the weird obsessive thoughts about it.

🧐 MYTH: Coffee gives you energy ☕️
✅ FACT: Real, sustainable energy comes from food, not coffee 🍞🍌

Coffee might make you feel alert, but don’t mistake that jolt for true energy. Caffeine can stimulate your nervous system, but it’s food that fuels your muscles and brain, especially for activities like running 🏃‍♀️🏃‍♂️

So next time you feel exhausted and like you need another cup of coffee, try having a snack and see what that can do for you (spoiler alert: it can do a lot). I have lots of balanced snack ideas in previous posts!

For the record, big coffee drinker here ☕️ and definitely not saying don’t drink it. Just have it with some food mmk?  Are you team iced or hot?! Tell me in the comments! 👇 I can appreciate an iced coffee from time to time, but I’m team hot if I have to choose. I feel like that’s an unpopular opinion these days?!

Ok it won’t fix your entire life, but it can give you a 2-3% performance boost for your race 🚀

By carb loading in the days leading up to a race, you’ll increase your glycogen stores in the muscles and liver which can help prevent you from hitting the wall come race day.

2-3% might not sound like a lot but if you’re a 2-hour half marathoner, that’s 2.5-3.5 minutes you could shave off your time! If you’re a 4-hour marathoner… 5-7 minutes 🔥 kind of a big difference when you do the math, right?

If you’re not sure where to start, I’ve got you covered! I have a totally free 5-page guide to carb loading with easy calculations, a carb loading cheat sheet, and a sample meal plan to give you an idea how to hit your goal carb intake. Trust me, you’ll want this for your next race! Comment below or DM me CARBS and I’ll send you the link to download it (totally free)! 🏃‍♀️ 🏃‍♂️ 🏃

PMID: 26920240
PMID: 9291549

Intuitive eating isn’t just eating whatever you want all day everyday. It’s not saying f*k it and going ham on a whole bag of Doritos and following it up with a milkshake because “yolo”.

But you can definitely eat Doritos and milkshakes, and whatever else you want.

Intuitive eating is the perfect blend of eating whatever you want AND making choices that respect, nourish, and care for your body.

I’ve had this question come up quite a bit lately: what if I need to make dietary changes because I have [insert health condition like high blood pressure, high cholesterol, etc.]?

You have to learn to:
✨ trust your body
✨ choose both foods that bring joy and that nourish your body
✨ allow yourself unconditional permission to eat

If you’re used to relying on tracking macros or other diet restraints for guiding your food choices, letting go can leave you feeling like a fish out of water. Totally lost and not sure what to do (or eat).

My 1:1 program is 12 weeks of high level guidance, support, and education that will give you the tools to confidently fuel your body without the number obsession or strict food rules so that you can start spending your precious time and energy on the things that actually matter to you.

We can work on specific goals related to bloodwork or other health conditions while ALSO developing your intuitive eating skills. Or, if you’re interested in having bloodwork done, my clients get an exclusive 30% discount with InsideTracker so we can really go all in on optimizing your health.

DM me TELL ME for more info on how the program works and what you can expect if we work together 🫶

Raise your hand if you’ve ever been personally victimized by diet culture 🙋🏼‍♀️

Diet culture had a STRONG hold on me for years and years and it took some serious work to unlearn all of the lies it taught me.

Let me know if any of these sound like you…

😩 a day without tracking macros usually ends up being a day of eating way too much and feeling super guilty by the end of it
🍰 or maybe a day without tracking macros is a “cheat day” that you earned by “being good” all week long and getting in a hard workout
☕️ you rely on coffee to curb your appetite and “save calories”
🧃 liquid calories? No way. “That’s not what I want to spend my macros on”
🫤you’ve missed out on social events because you couldn’t fit it in your macros
😵‍💫you spend SO MUCH TIME looking at menus online to try and plan what you can order to fit your macros…
🫠then you eat super lightly throughout the day so that you have enough macros leftover to go out to eat…
🙃but then you’re starving and end up saying f*k it and yolo

Unlearning these food rules and restrictions takes a lot of work and commitment, especially in a world of social media and influencers promoting all sorts of harmful BS “health” content.

But my gosh it is SO worth it.

Imagine:
✨ a completely unplanned date night out to eat with no idea what’s on the menu and the freedom to order what you wish
✨ allowing sweets or other “tempting” foods in the house at all times
✨ throwing together a quick, delicious, AND nourishing meal without knowing the macros or weighing the portions
✨ eating the foods you love whenever you want to eat them without the fear of gaining weight or any other consequence
✨ taking in 60+ grams carbs per hour, maybe some in liquid form, to support your run… without any worries about what those extra carbs are going to do to your weight
✨TRUSTING YOUR BODY

Am I speaking to you?! I’ve been there too. Comment 🫶 if you can relate!

Did you know that the serving size is actually a reference point for comparing different products? 🧐 It’s not necessarily the amount YOU need.

Your portion size will depend on so many different factors like body size, activity level…and how much you actually want to eat.

If you’ve ever looked at the label of a cereal box and actually measured out the amount only to be super disappointed… good news! As someone who runs or works out regularly, that serving size is probably not enough for you.

Instead of measuring and weighing every bite according to the macro or calorie targets you THINK you should be hitting (or that some influencer recommends), what if I told you there’s a way to fuel your body so that you can feel amazing without all that?

If you’re ready to take back all the energy and mental space you’re spending on weighing, measuring, and tracking every morsel of food, I’m telling you it’s 100% possible.

I teach my clients how to build their meals so that they’re supporting their overall health and performance AND eating the foods they love, without measuring them or feeling guilty for eating them.

When you implement this realistic, SUSTAINABLE approach, you will not only perform better on the run and in your workouts, you’ll have so much less pressure weighing on you when it comes to food choices.

🥂 Imagine going out to eat and NOT having to look at the menu ahead of time
🍦 Imagine saying yes without hesitation to an impromptu ice cream outing with your kids
🥣 Imagine eating a FULL bowl of cereal without an ounce of guilt or feeling out of control (yes even the sugary ones!)

I’ll show you how you can get back in tune with your body and intuitively know how to fuel it so that you feel and perform your very best 🙌🔥

So if you’re ready to take back your mental energy and TIME so that you can focus on the things that really matter, message me I’M READY and let’s get this party started 💃

Continuing our series on Intuitive Eating for Runners.

I’ve combined principles 5 and 6 here because they really go hand in hand!

Eating to fullness is important (and something I see a lot of people avoiding…more on that in a moment) but it’s also important that we feel satisfied after we eat!

You know that feeling when you ate and you feel physically full, but it wasn’t really what you wanted so you’re still kind of looking for something else?

It’s important to choose foods that you actually LIKE and want to eat while nourishing your body. This way you’re feeling both full and satisfied.

If you have a long history of dieting, you might avoid the feeling of fullness because you associate it with overeating, but it’s so important to unlearn this thought process.

Feeling full and satisfied means you will be much less likely to overdo it later.

If you’re interested in reading more about these principles and others, be sure to check out the blog at www.therunnersdietitian.com/blog and stay tuned for principle number 7!

Running a Fall half? It’s coming up fast! Now is the time to experiment and nail down your fueling strategy.

In order to be successful, you will need to plan every part of it.

How many carbs do you need for your carb load?
Should you do 1 day or 3 days of a carb load?
What carbs sit well with you during a carb load?
What pre-race breakfast will you eat?
What products are you going to use to hit your carb goals?
What about your fluid needs?
Will you carry fluids, use the aid stations, or maybe both? How will you hit your sodium needs?

These are just some of the questions you need to be asking yourself as you get ready for race day.

If you haven’t started yet, start now!

If crunching all the numbers and experimenting with different approaches is totally overwhelming you… message me FUELING and I’ll show you how you can create the perfect plan to get you across the finish line feeling STRONG instead of completely fried.

I promise you nothing you share will ever be TMI.

I want to talk about 💩 and alllllllll the things that are impacting your health and quality of life.

…and there’s this thing called HIPAA so you don’t ever have to worry about privacy 🤐

Inside coaching, you’ll keep a food log, which can literally just be a picture of what you ate, and I’ll provide regular feedback. Having a dietitian review your meals/snacks can help identify blindspots that could be improved!

You’ll also have the option to add on unlimited messaging with me so we can chat whenever you need about how things are going and questions that come up for you.

I have spots open for 1:1 coaching starting either August 28th or September 11th!

If you’re ready to stop trying to DIY your nutrition and start making actual progress towards your goals, send me a DM and let me know which day you want to start!

Fueling isn’t only for long runs and it isn’t only for elite runners. Your body needs fuel no matter what 👏

Doing couch to 5k? You need to fuel your body.
Training for your first half marathon? You need to fuel your body.
Trying to qualify for Boston? You need to fuel your body.

And you know what? When you start to get fueling right, you will feel SO MUCH BETTER. And it’s something you can implement now.

Most things in life require delayed gratification and that can be really hard 😝

Fueling isn’t one of those things. The sooner you implement it, the sooner you’ll start feeling great and recovering like a boss 😎

If you fuel your next run like you should, you will feel the difference on that run AND how you feel afterwards 🔥

If you’re ready to tackle your nutrition so you can start performing better and feeling amazing, DM me “I’M READY” and I’ll send you some information on how I can help 🫶

New on the blog www.therunnersdietitian.com

The 4th principle of intuitive eating is: Challenge the Food Police.

The Food Police isn’t an external source of authority though, it’s actually an internal source of negativity.

There are a lot of external factors that can encourage the food police though. Social media is a great example of this! If you’re constantly exposed to influencers who are promoting strict diets or fat-burning supplements, this can trigger your own thoughts to become negative towards food.

The Food Police can be rigid food rules you’ve set for yourself, like strict tracking macros or avoiding certain foods because they’re “unhealthy”.

Challenging these thoughts is an important step for you as a runner because it’ll allow you to start seeing food as something that will HELP you reach your goals, rather than hold you back from your goals.

And you know I have to say it every time. Most runners aren’t eating enough!

Food rules and restrictions only make sufficient fueling more difficult. This is why we’re doing this series on Intuitive Eating.

So this week, focus on these two things:
1. Question the food rules you have for yourself. How are they serving you and your runs? Are they holding you back from eating enough and ultimately causing you to feel exhausted, irritable, and burn out?
2. Give yourself unconditional permission to eat ALL foods and enough of them to support your level of training 🏃‍♀️

How are you guys enjoying this little series? Comment below and let me know what’s resonated with you so far!

The most common complaint I see come through on new client intake forms is:

😴 low energy 💤

It’s SO common for runners to feel exhausted from higher mileage and keeping up with everything else in life… kids, housework, full time jobs, school, all the things.

But it doesn’t have to be that way.

Low energy levels are not “just part of training”.

The truth is: most runners just aren’t eating enough.

If you’re getting your runs in but then dragging through the rest day…feeling like the slightest inconvenience is going to send you over the edge 🫠

It’s time for a change. It’s time to:

🤩Learn how to feel your best on your runs and in your day to day life
…without tracking macros or calories.
…while regularly incorporating foods you’ve been trying to avoid like pizza, pop tarts, ice cream, you name it.

You’ll unlock your true running potential with my realistic and sustainable approach to nutrition 😮‍💨🏃‍♀️🔥

When you start fueling your body properly, you will immediately feel the difference in how you perform on your next run, recover afterwards, and feel the rest of the day.

So let’s do this! DM me “I’M READY” and I’ll reach out to chat about how we can work together 🫶

Prepping for a long run this weekend? Save this post and start planning your fuel!

Fall races are around the corner and training miles are getting longer. If you’re still feeling completely exhausted after your long run and like you don’t have the energy to get through the rest of the day, save this post for later.

You need to have a plan in place for fueling before, during, and after your run and it’s a really good idea to start mimicking race day as much as possible.

So try to nail down your dinner the night before.

Nail down your breakfast the morning of.

Figure out what fuel sits well for you and stick to it.

Now is the time to prioritize fueling and make sure you have a strategy that feels good for you during the run AND after the run.

You don’t have to spend the rest of the day on the couch. It’s 100% possible to knock out those miles and still have energy to spend the day with the family, get groceries, whatever you have on tap.

This post has some solid general guidelines, but if you feel like you’re already implementing the basics and you’re still not feeling great, send me a message!

Do you do your long run on Saturday or Sunday? I’m a Saturday long run girl for sure 💯

You’ve likely heard of the recommendation 3:1 or 4:1 carb to protein ratio for recovery and there may be some truth to that for a lot athletes.

But the most important thing for recovery is getting enough protein (20-40 grams) within 30-60 minutes along with carbs. The exact amount of carbs needed to recover will depend on your body size and the run/workout you just completed, but the biggest take home is to get BOTH because they work together to repair and build muscle and replenish glycogen stores so you’re ready for the next run.

Chocolate milk is really great because it contains protein, carbs, and even a good amount of sodium which can help with rehydrating after the run. However, drinking one chocolate milk isn’t going to cover your full recovery. It’s a perfect option to grab when you don’t have time for more, but make sure you’re continuing to replenish glycogen in the hours after the run.

One other thing to keep in mind - most chocolate milk won’t have enough protein to stimulate muscle protein synthesis, so consider a bigger serving or adding a protein source to it.

Options like Fairlife can be great because of its higher protein content, but it’s also lower in carbs, so you’ll need to be sure you’re getting those in addition to it if you prefer Fairlife.

What’s your favorite recovery drink? Are you a chocolate milk drinker?

Where are my treadmill mother runners?! It’s tough out there in the heat, but it’s tough in the basement surrounded by kids toys and chaos too, am I right? 😆

Like most runners, I do prefer to run outside but it’s tricky to make it happen because I’m a full time breastfeeding mama of 2 littles. So my opportunities to run are usually 9am when one is asleep and the other plays or at 1pm when they both sleep.

I usually go for the treadmill because 1. I hate stroller running and 2. It’s hot AF at 1pm in August!
 When I do get an opportunity to get outside, I’m always extra on top of fueling and hydrating because my body isn’t as used to it in this season of life. It’s extra importance to use carbs, sodium, and fluid to help my body get through the first outdoor run in a while.

I had a good breakfast (my usual oatmeal) that morning around 6-6:30am and then a handful of pretzels (carbs and sodium!) with some water right as I was heading out the door around 9:30am. I brought some fluids with me, even though it was only a 30 minute run.

✨there is no minimum distance or time you need to meet in order to carry fuel or fluids✨

Afterwards it was straight home to slam a quick recovery shake and then enjoy the beautiful morning with the kiddos outside!

When you fuel your body right, your runs don’t have to be brutal, even the really hot and sweaty ones. Plus, you have the energy to play with your kids and go about the rest of your day.

If you’re ready to stop feeling sluggish on the run or during the day, and to stop struggling to figure out your fueling strategy for long runs and races, or maybe you KNOW what to do but the idea of eating more scares you… I want to help you!

Send message me with I’M READY and I’ll let you know how we can work together 🤝🔥👏

If you truly want to fuel your body to take your running to the next level, it’s going to require you making peace with food.

Letting go of labels like “good” and “bad” foods will allow you to start not only enjoying foods you love (but previously thought should be limited) but it also allows you to use sports nutrition products without any fear of their added sugar, sodium, etc.

The truth is, some of the foods that diet culture considers unhealthy can actually be some of the best choices for runners!

Food isn’t the enemy. And the sooner you can make peace with it, the sooner you can enjoy freedom from all the stress it’s causing you.

Be sure to check out the full blog post over at www.therunnersdietitian.com/blog

Navigating your relationship with food and figuring out fueling strategies can be pretty tricky to tackle at the same time. This is a big area that I focus on with a lot of my clients. Let’s see how we can leverage your nutrition to make the most of your training and crush your next race 🔥 send me a message and tell me what Fall race you’re training for 🏃‍♀️

Once you realize how much food your body really needs as a runner, it can sometimes be tricky getting it all in at first!

Snacking is a great way to get some nutrients in between meals and help keep your body energized and feeling good, but a lot of the snacks I see runners reaching for are too low in calories or certain nutrients, often protein. We love a good snack 😍

Here are 6 ideas for high protein snacks to add to your grocery list.

I recommend pairing macronutrients for your snacks to make them more like mini-meals rather than what we think of as a traditional snack like a handful of pretzels or a single piece of fruit.

There’s nothing wrong with a handful of pretzels or a piece of fruit, it’s just not going to leave you feeling full! If we add, for example, peanut butter to either of those, we’re adding some healthy fats and a little bit of protein, which can help make it significantly more filling.

This can be helpful if you’re someone who finds themselves grazing a lot during the day. If you feel like you need to keep grazing and snacking, you’re probably just not feeling full! This can be a whole post (several posts really) of its own, but in the meantime, try eating more at your meals AND combing macronutrients in your snacks as if they’re mini meals.

Was this helpful? What other tips would be useful? Comment below and let me know!

I wasn’t going to jump on the Barbie trend but I couldn’t help myself 💅

PSA: Your fueling strategy needs to be in place several weeks out from your race. Ideally, you’re practicing fueling throughout the entire training cycle. The closer you get to race day, the less we want to be experimenting. And absolutely NOTHING new on race day. Seriously.

Coffee is not fuel. Food 👏 is 👏 fuel 👏

And if you want to lose weight, it’s not the time to chase a PR. There’s nothing wrong with having body composition goals, but if you want to PR your next race, you can’t be in a caloric deficit to support weight loss.

If you’re training for a Fall race, NOW is the time to get your nutrition squared away. Next week is August already and races are just weeks away! Do you have your fueling strategy in place? If not, send me a DM and let me know what race you’re training for 🏃‍♀️🔥

For a lot of runners, crunching the numbers and planning the fuel comes easily, it’s navigating a healthy relationship with food that’s challenging.

That’s why I’m doing this series on intuitive eating for runners. This is maybe not as exciting as the latest sports nutrition products or fueling strategies, but it’s SO important.

The second principle, Honor Your Hunger, can be really difficult if you’ve spent years ignoring it or trying to trick it (like “if you’re hungry, chew a piece of gum!”).

For runners, honoring your hunger is going to sometimes mean eating even when you don’t feel hungry. Check out the blog over at www.therunnersdietitian.com/blog for more details on this principle and how you can work on implementing it.

These videos are only 90 seconds max and are really just scratching the surface of intuitive eating for runners. If you’re looking for more of a deep dive or individual guidance on healing your relationship with food, send me a message and let’s chat!

If you don’t want to spend the money or just don’t enjoy sports nutrition products, you can opt for other forms of carbs on your run.

Keep in mind though that sports nutrition products like gels and chews are made specifically for the purpose of fueling the body on the run. They typically contain a few different forms of carbs that use different transporters in the body. This has been shown to improve the rate at which the body can use those carbs and decrease GI distress that can happen with consuming carbs during exercise.

Still, how you fuel your run is up to you and these food alternatives can absolutely work! Most gels contain around 20-25 grams of carbs so we’d typically want to consume anywhere from 2-4 per hour depending on several factors. Be sure to account for this and don’t forget to consider sodium content (or lack thereof) in the carb source you decide to use.

✨ Have more questions on crunching numbers for fueling or experimenting with different types? Send me a DM and let’s chat! ✨

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I talk a lot about under-fueling and not eating enough, but how can you tell you ARE eating enough?

In short, if you’re feeling good! You should be sleeping well at night, waking up feeling well-rested, and feeling focused and productive at work and throughout your day. Periods should be regular and normal and you shouldn’t feel overly anxious or stressed.

In terms of running, you’ll be performing well and recovering enough in between training sessions to keep making progress. This doesn’t mean a run can’t feel hard when you’re fueling properly. It just means you are able to push hard and recover afterwards so that you can keep training.

Are you reading this and wishing you felt all these good and amazing things?! What would training be like if you were actually getting quality sleep and recovery between sessions? What if you finished your long run and actually had the energy to take your kids to the park that afternoon?

If you’re ready to start making changes so that you can feel all the good feels, I have limited spots in my 1:1 coaching program. Apply with the link in my bio, or if you want to read a bit more about what coaching looks like head over to www.therunnersdietitian.com/services. There are a few different ways we can work together!

✨ Questions? Shoot me a DM ✨

P.S. this is not to say that nutrition is the ONLY factor when it comes to feeling good during training. But it’s a really big one and it’s obviously my area of expertise 😉

Follow me for more life hacks like how to fuel your runs so you don’t feel like 🗑️😆🙌

A lot of people think their bloat or other GI problems are the result of overeating, but many don’t realize that these symptoms can come from undereating too.

And I see this in runners A LOT.

The body adapts to less fuel by slowing down. This can cause a decrease in stomach acid which can in turn change the gut microbiome. All of this can cause constipation, bloating, and other GI symptoms.

This isn’t to say you can’t be bloated from overdoing it either. But here’s another thing - ever have no appetite after your run then find yourself super ravenous hours later and you end up eating the entire kitchen only to feel super bloated afterwards? See how underfueling played a role there too? 🤯

So how do we fix this?

Making sure you’re eating regularly throughout the day, practicing proper fueling for your runs (which might involve eating even when you’re not hungry), and staying on top of hydration.

(Friendly reminder that GI stuff can be pretty complicated. This is not meant as a substitute for personalized medical advice).

✨ If you’re dealing with GI issues on the run or in general or are looking for guidance to fine tune your nutrition, reach out! ✨

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The first of 10 principles of intuitive eating is Reject the Diet Mentality.

This is a big one for runners, who are more likely than non-athletes to follow a restrictive diet and are at a higher risk for developing eating disorders and conditions like RED-S.

Rejecting diet mentality requires first developing the awareness of all the places it pops up in our lives and then setting clear and strong boundaries around it.

This doesn’t happen overnight and requires intentional action every day but it will come more naturally over time.

I don’t want to gloss over how big of a deal it is to let go of diet mentality when it’s been ingrained in our lives for years and years. This WILL take hard, intentional and ongoing awareness and work, but it’s so important 💕

If you’d like to read more about this principle and how it applies to runners, check out the blog post at www.therunnersdietitian.com/blog

Next week we’ll dive in on the next principle: honor your hunger. This can be pretty nuanced in runners so stay tuned!

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Let me start by saying there is a time and place for tracking and I still sometimes utilize a form of it with some clients when it makes sense! But it’s important to remember that it’s just one tool…

And it can be the source of a lot of stress and negative thoughts for a lot of people.

If you can relate to any of these signs (and these are only some of the many possible signs), I have something for you starting next week.

I’ll be covering each of the 10 principles of Intuitive Eating and talking about how each can be applied to endurance athletes.

As I’ve talked about before, sometimes the best advice IS to ignore your body’s cues (like after a long hot and sweaty run, you probably don’t feel hungry but you bet your ass you need to eat!).

So how can we apply these principles in our lives when we do need to be careful with fueling properly and implementing nutrient timing? Stay tuned!

If you want to make sure you don’t miss it, don’t forget to add @therunnersdietitian to your Favorites feed and/or turn on notifications so you’ll catch the content as soon as it’s up!

What questions do you have about intuitive eating?

When I first started running, it was SO HARD.

And like a lot of you, I was just running to lose weight.

But I haaaaated it. It hurt. I couldn’t get my breathing right. I felt nauseous after every run and my head would pound for hours afterwards.

I didn’t understand how people loved it so much and actually wanted to do it regularly.

Ultimately, all of that led to me QUITTING. I stopped running for nearly 4 years because I thought I hated it. I thought I just wasn’t a runner.

If I could go back and teach my younger self how to fuel my body for running, I wonder where I’d be now.

It’s amazing to me how many people tell me similar stories too. Can you relate?

What if you nailed your fueling plan and you actually felt good during a run? And you had energy afterwards to go about the rest of your day - play with your kids, get some work done around the house?

Nutrition might be the ONE missing piece for you.

It might be the one factor that determines whether you keep running and reach your goals or give up completely because you feel like 🗑 all the time.

Looking for support? I have very limited spots open for 1:1 coaching. DM me for details or apply with the link in my bio ✨

In order to improve, we need the put stress on the body through our runs and strength training sessions, but that’s only half of it. We also need to work in adequate REST and FOOD.

We tear muscle down in training and then repair it and build it at rest with adequate nutrition.

So instead of grinding every day, if you really want to start seeing improvements, focus on:

✅ Eating adequate calories day to day. Runners need more calories and nutrients than the rest of the population. Don’t be afraid to up your intake! It WILL make a difference.
✅ Implementing nutrient timing and fuel 👏 your 👏 runs 👏
✅ Keeping 80% of your runs at an easy pace. Get a heart rate monitor if you don’t have a good idea of what easy pace feels like yet. Your average heart rate should be 70% of your max HR (220-age) or lower. These easy runs are when your body recovers from harder efforts and builds a solid aerobic base.
✅ Scheduling cutback weeks every 2-5 weeks (depending on a lot of factors) where intensity and/or volume decreases.
✅ Adding in strength training 2-3x per week (ok this should have been in the graphic above 😜).
✅ Allowing for FULL rest days regularly and being flexible enough to take unplanned rest days when your body is telling you that you need them.

Which of these do you struggle with the most? Comment below or send me a DM if you want to chat more!

New blog post on hydration for runners and why it’s so important for performance.

How much water do I need to drink every day?
How do I know if I need to include electrolytes?
How do I figure out my sweat rate?
Am I a salty sweater?

All of these are answered in the blog! Check it out at https://www.therunnersdietitian.com/blog

Or click the link in my story!

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