Fueling Before a Race

Posted by Andrea Hacker MS, RD on March 11, 2013

The Starting Line:  What is the best way to fuel on the morning of a race?   Whether you are running a 5K or a marathon, every runner should have a plan for what they are going to eat and drink on the morning of race day. The same way that a race car needs a full tank of gas before the race, a runner needs proper fuel before competition. The goal of eating before a race is to guarantee that your body has a...

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Natural Running

Posted by Nicole Haas PT, DPT, OCS on March 4, 2013

The Starting Line:  Is there one right way to run naturally?   There is a growing trend in research toward running barefoot and landing on the forefoot as a way to reduce injury. This research indicates that due to the discomfort of landing on a bare heel, the transition to a forefoot strike happens naturally when you kick off your shoes. There is also a growing consensus that running in minimalist shoes ...

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Effects of Endurance Running in Pre-teens

Posted by Anthony Luke MD, MPH on February 26, 2013

The Starting Line:  Should pre-teen athletes run endurance events?   Recent debate has flared over what age is appropriate for children to start participating in marathons and half-marathons. In the past, runners had to be 18 years old, but now most races allow younger athletes to participate. So far these younger runners seem to have participated without abnormal health risks, but some argue that it is be...

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Staying Hydrated during Exercise

Posted by Janine Wong MS, RD on February 18, 2013

Part 3 of a 3 part hydration series The Starting Line:  What is the best way to stay hydrated during exercise?   Staying hydrated during exercise is important for physiological safety and for performance. Once you’ve assessed your individual fluid needs, the next step is to develop your hydration plan. Before Exercise: Ideally, when starting an exercise session, you should be in a state of norma...

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Over Hydration and Hyponatremia

Posted by Janine Wong MS, RD on February 11, 2013

Part 2 of a 3 part hydration series   The Starting Line:  How can I prevent exercise associated hyponatremia?   Exercise associated hyponatremia was first documented in the 80’s by Noakes and colleagues, and was called “water intoxication”. Hyponatremia means low (hypo) sodium (natre) in the blood (mia). Specifically a blood sodium concentration below 135 mEq/L defines hyponatremia...

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