Heading out for a long run or bike? Worried about maintaining your energy levels? Energy gels, chews and drinks are crafted to supply both energy and key nutrients like electrolytes to keep you feeling strong and energized and to avoid "bonking".
If you haven't taken any endurance nutrition before, we recommend taking around 100 calories (usually 1 gel pack) every 45-60 minutes for activities over 90 minutes in length. With proper nutrition, Our body has enough energy stores to fuel activity for more than an hour, but as we start to deplete our stores, our ability to sustain that intensity will decrease. If your nutrition has been off, you can also use these 5-15 minutes prior to activity.
Experiment with different flavors, brands, chews versus gels, with caffeine, etc. Every person responds differently to the types of carbohydrates used (maltodextrin, fructose, tapioca rice, etc) and it is recommended to try different nutrition during your training and work out any kinks that might happen.
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Seven Reasons why Strength Training is Essential for Runners
As a runner, you likely dedicate a significant amount of time to logging miles and pounding the pavement. There’s a reason why we chose this sport - runners love to run!
Endurance and strength training may feel like opposing forces and it’s not uncommon for runners to shy away from weight training. In reality, one of the BEST things you can do to improve your running is to integrate well-planned strength training into your workout routine.
Fitting Running Into A Busy Schedule
How to Maintain a Sustainable Fitness Routine Amid Life's Chaos
Life feeling overwhelming and chaotic lately? Fall is a time of transition for many, and you’re not alone in feeling challenged by how to fit running around all of your other demands. Embracing a few key principles can make your running routine more sustainable and enjoyable. Let’s explore how you can adapt your fitness regime to mesh with your ever-changing lifestyle.
Training in Hot Weather
Does running suddenly feel…slow, uncomfortable, and real sweaty? Welcome to summer training!
Summer weather throws a wrench into meticulously calculated training paces and heart rate zones, and it’s essential to approach training prepared and with realistic expectations.
Written by Jessica O'Connell, 5000m Olympian and MSc Exercise Physiologist. Jess is the coach of the University of Calgary Dinos distance track/XC teams and provides personalized online coaching for runners of all levels through her business Grit Coaching. “
Winter Running - Footwear Edition
Winter Running. Is it even possible? Yep!
While some of our conditions are not idea for training outdoors, it is possible to keep up with your training even when nature has decided to supply some white stuff to add to the conditions.
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