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Intra-run fueling basics
Since we went over pre- and post-workout nutrition in previous blog posts, this week the spotlight is on intra-run fueling! Generally, you’ll want to fuel with carbohydrates, fluids and electrolytes during long runs (or any other type of endurance effort — cycling, xc skiing, hiking, etc.) lasting ~90 minutes or longer, or speed workouts of…
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Troubleshooting GI distress during endurance efforts
This week I wanted to discuss a common downfall of many endurance sport races — GI distress. There are a lot of factors that can contribute to GI distress during runs or races, many of which pertain to fueling or lack thereof. The table below goes through various possible causes of GI distress and what…
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Nailing your post-workout nutrition
On the heels of my last post about pre-workout nutrition, this week I wanted to talk a bit about post-workout nutrition and why it should be a regular part of your fueling practice. Just like many other activities we partake in in life, endurance exercise is a form of stress on the body. When we…
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Why we need to fuel before our workouts
In light of hearing from various people about their prior practice of fasted exercise, I wanted to touch on the importance of fueling before going out for a run (or bike ride, lifting session, etc.). The dangers of fasted workouts: Many of us are morning runners, and it can be difficult enough just to roll…
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The Importance of Strength Training for Endurance Athletes
Because strength training has benefitted me so much in my running journey, I wanted to touch on the importance of strength training for longevity in endurance sport. I will disclaim that I’m not a PT or personal trainer, but I am a certified running coach and have done a great deal of research on strength…
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Consistency Over Perfection
Happy New Year and hello 2026! To set the stage for a positive, fulfilling year, I wanted to write a little blurb on prioritizing consistency over perfection. This is valuable advice in all parts of life, and is also applicable to being an endurance athlete. Many endurance athletes consider themselves type A personalities (hello, it’s me),…
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Seattle Half Marathon Recap
I ran the Seattle Half Marathon last weekend (11/30/25) and decided it would be fun to write a little recap! Maybe some of my fellow racers will happen upon it, who knows! I didn’t want to put too much pressure on myself with this race. Based on my behind-the-scenes sneak peak from my friends Rachel…
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Seven Lakes Basin Loop (Olympic National Park)
I had a rare occurrence of no scheduled work on October 6th and 7th and convinced my partner, Kevin, to go on a backpacking trip in the Olympics with me. It was my first backpacking trip EVER! And his first trip since middle school! And what a fantastic idea it was! We wanted to start…
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How to Fuel Before and After Workouts to Optimize Performance and Recovery
This is probably not groundbreaking news to you, but fueling is a KEY component of performing well in endurance sport. And yet, even though most of us know this to be true, we may not always practice optimal fueling (even as an RD, I’m not perfect!). Knowing WHAT to eat and WHEN to eat it…
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Now open: Fuel to the Finish group course!
Looking for a collaborative setting to learn more about nutrition for endurance athletes? Join me and my dietitian friend, Dr. Theresa Delorenzo of Nutrition for Optimal Performance, for a six-week group course called Fuel to the Finish, designed to build your nutrition knowledge in a fun, interactive setting. Sessions will be recorded in case you…
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Gabriella Rao, RD 