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Micronutrient series: Iron
I’ve decided that I’m going to do a small micronutrient series over the next few weeks to talk about a few of the micronutrients which are particularly important for endurance sport. The first micronutrient we’re going to talk about, one with which I have a rocky relationship, is IRON! Functions of Iron: Heme vs Non-Heme…
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Speed work for the win! (pun intended)
I’m putting on my run coach hat today to talk a bit about the importance of speed work for the runner who wants to get faster. Now, keep in mind that there are MANY reasons to run other than to improve your race times (e.g., stress relief, socializing, exercising your dog, just because you enjoy…
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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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Gabriella Rao, RD 