Go into any grocery these days, and you’ll find a dizzying number of engineered sports bars, drinks, meals, and gels promising to help you run faster, go longer, and get leaner. With all those bold promises, it’s easy to end up with GI distress, or piling on the pounds on the way to the starting line, instead of shedding them—not to mention derailing the race that you put in so much training to prepare for.

And as you’ve probably already discovered, you can have the legs and lungs of an Olympian, but if you’re not properly fueled, your performance is at risk.

“Now more people than ever realize that how you fuel your body makes a huge difference in how you perform,” said registered dietitian Matt Kadey, author of Rocket Fuel: Power-Packed Food for Sports and Adventure (velopress, April 2016).

Snacking Tips

Fueling up with whole foods is an ideal way to make sure that you get the nutrients you need to run strong, without the artificial additives that can leave you with unwanted pounds, and unplanned pit stops when you’re on the road.

You spend so much time and energy conditioning your body into shape—it only makes sense to ensure that you’re fueling with the highest-quality food you can find. If you’re consuming lots of snacks and drinks with ingredients that you can’t pronounce, much less find in your own pantry, then you lose that control. “If you don’t have it in your house, or don’t even know how to buy it, maybe it’s not the ultimate fuel for your body,” Kadey said.

Here are some tips from Kadey on how to fuel up with whole foods to make the most of your training, and reach your fitness goals.

Spend Some Quality Time in the Kitchen

Making your own fuel is one way to make sure that you get the nutrients you need to run strong, without taking in the additives and preservatives that can drag you down. “A lot more people are considering using their own kitchen to fuel, instead of packaged goods that they find in stores,” Kadey said.

Snacking Tips2.jpg

Don’t be Daunted by DIY

If you don’t regularly cook or bake, the idea of whipping up your own energy bar—or even figuring out how to use the oven—can be daunting. But you don’t have to be a whiz in the kitchen, or spend hours slaving over a hot stove. Many recipes can be whipped up in 20 minutes, and just like any other task, cooking will feel easier, with time and repetition. “With practice, you’ll feel more at ease in the kitchen, and become more efficient at using your time,” Kadey said. And chances are, you’ll gain enjoyment and confidence from the experience of successfully making your own fuel. “And if you enjoy it, it doesn’t feel like such a chore,” Kadey said.

Pace Yourself

If you’re going out for a long workout, don’t wait until you’re hungry or tired to begin refueling. By then, you won’t be able to regain your energy or your motivation, Kadey said. “If you wait too long to eat, it’s going to be too late,” he added. Eating at regular intervals during a long bout of exercise, can help you avoid hitting the dreaded wall. Aim for 30 to 60 grams of carbs per hour for each hour that you’re on the road. This will help you keep your energy levels stable.

Take Your Fuel on a Test Run

Before a key workout or a race, be sure to test out different snacks to see if they sit well with your stomach, and find out how long you need to digest them. Each person is unique. “Test out your fuel and figure out what works for you and go with that,” Kadey said.

Snacking Tips3.jpg

Get the Essentials

When fueling up with whole foods, be sure to focus on getting critical nutrients that you’ll need to run strong. The body needs vitamin D to absorb calcium and maintain strong and healthy bones, Kadey said. Vitamin D can be found in fortified dairy products, breads, orange juice and canned salmon. Iron is one of the most prevalent deficiencies in athletes, especially among females. Iron plays a vital role in forming oxygen-carrying proteins, hemoglobin, and myoglobin. Without enough iron, you’re likely to fatigue easily and feel winded before you finish your run. It’s easiest for the body to absorb heme iron—which comes from animal products, such as beef, pork, poultry, and liver. If you don’t eat meat, black beans, kidney beans, fortified grains, and breakfast cereals can provide iron. Foods that are high in vitamin C—like leafy greens, peppers, and citrus fruits—can help the body absorb iron-rich foods. Magnesium, plays a huge role in building strong bones, and ensuring proper muscle function, Kadey said. You can find Magnesium in leafy green veggies such as spinach as well as many whole grains, seeds, and nuts. Seafood, beans, and dairy products also contain some magnesium.


Get Fit in the Plaza, Powered by New Balance @ =PR= Leesburg
Jul 24 @ 10:00 am – 11:00 am
Get Fit in the Plaza, Powered by New Balance @ =PR= Leesburg | Leesburg | Virginia | United States

Come out to =PR= Leesburg for our new “Get Fit in the Plaza” summer series, partnered with Village at Leesburg! This FREE EVENT will introduce all ages to running. You will gain some tips on stretching, running form, the correct shoes, and then head out for a short run. We will even have shoes to try on from different vendors. Great event for the whole family!

If you’d like to join us on Sunday, July 24th, please RSVP below!

Our vendors this summer include:
June 26: Nike
July 24: New Balance
Aug 28: Saucony

Running Fundamentals Program: “Back to Basics” @ =PR= Reston
Jul 24 @ 10:00 am – 11:00 am

Although exercise physiology principles have been studied for years and have not changed much lately, our running society has begun to focus more on the principles of running economy, and recently-developed theories about proper technique may be leading to a revolution in running shoe design!

Training the body to execute precise, efficient movements will pay dividends for all sorts of races, with perhaps greatest impact on the longer distances – without getting fitter, you will be able to run faster with proper technique.

But good technique is not just for the racing set – improving your running technique can help you minimize the risk of injury and keep you making positive steps forward in your running. There are even a variety of new footwear designed to help you transition to a more efficient running form, although for many, better form may simply mean you come to require less “stability” in your running shoes than previously.

Running Fundamentals Program: “Back to Basics”

So, how do you get more efficient? Join =PR= for our FREE one-hour “Back to Basics” clinics. Come learn more about the key aspects of good running form, and how to implement them, including appropriate:

– head/shoulder/body position
– knee angle
– foot strike
– stride length
– stride frequency

You must RSVP to reserve your slot – clinics are limited to 25 participants each to ensure personal attention.  Please RSVP below.

Team Z Run featured by Hoka ONE ONE and Tifosi Optics @ =PR= Arlington
Jul 25 @ 6:30 pm – 7:30 pm

Team Z Run featured by Hoka One One and Tifosi Protect both your eyes and legs with =PR= Arlington! Join us on July 25th at 6:30pm as HOKA One One, the leader in maximal cushion shoes, and Tifosi, the #1 running sunglass company, sponsor our Monday group run led by local Triathlon group Team Z. Take a pair of Hoka Clifton 3’s or Clayton’s and Tifosi sunglasses on a 3-5 mile route around Arlington. All paces and ages welcome!

MedStar Seminar: Strength and Conditioning @ =PR= Arlington
Jul 25 @ 7:00 pm – 8:00 pm
MedStar Seminar: Strength and Conditioning @ =PR= Arlington | Arlington | Virginia | United States

Join us on Monday, July 25 at 7:00 PM as we invite MedStar for an informative info session on Strength and Conditioning. This will be an interactive session led by a MedStar Physical Therapist, covering dynamic stretches and strength exercises to improve form and efficiency.  In addition,  some injury prevention techniques will be covered. We look forward to having you join us for this event!




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