Cortney Berling | Dietitian & Running Coach

The Fuel to Run Course is officially open for enrollment! 🎉 This course will teach you when, what, and how much nutrition you need as a runner to improve mileage, run times, and prevent injuries without obsessing over every calorie you eat. 🙌🏻 ‼️Enrollment for this course is only open until 2/25!! So head over to the link in my bio to learn more and enroll or comment “course” below and I’ll DM you the link ♥️ #keeprunning #runningform #strengthtraining #strongrunner #runfree #runstrong #distancerunning #runnereats

WHAT and HOW MUCH to eat as a runner? Sports Dietitian Cortney Berling (@eatwell.runbetter ) joins the show to discuss the "Athlete Plates" tool for runners and how to figure out your nutritional needs from day to day! What are the Athlete Plates? Easy/Rest Days Moderate Days Heavy Days WHEN you need the different days Why running messes with sensations of hunger & fullness Learning to eat intuitively as an athlete The role of fat & fiber Liquid calories Marketing & nutrition and more! 🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get 15% off (my favorite) running sunglasses in the world & support the show using code RUNEXP at ! 🕶️ 🎧LISTEN NOW WHEREVER YOU GET YOUR PODCASTS including Apple, Google, Anchor, Breaker, or use the link in profile! ☝️⁠ ⁠ --⁠ 📣FOLLOW @runningexplained for more of the WHAT HOW & WHY of running! TRAINING PLANS, GROUP COACHING & 1:1 COACHING AVAILABLE NOW! ☝️ #runningisforeveryone

"How am I gaining weight when I'm running MORE?!" 😳 I have many marathon runners come to me with this exact question. Every time they step on the scale, they're filled with dread as the number keeps going up and up as their training increases. Well, let's chat about why this may be ⤵️ 1️⃣ An increase in exercise is going to increase inflammation in the body. 2️⃣ When you're eating more carbohydrates, your body is going to hold onto more water. 3️⃣ If you're skipping pre and post-run fuel, you're more likely to binge later in the day. 4️⃣ You've gained muscle from training. 5️⃣ You're not sleeping enough, which may increase cortisol, sugar cravings, and mindless eating. So, take a moment to reflect on your training plan. Are you fueling enough? Are you taking proper rest? Are you skipping meals? 👉🏼 All of these (which may feel counterintuitive!) could actually be contributing to your weight gain. If you are looking to take the first steps in understanding how to fuel like an athlete, I'd love to invite you to download my FREE guide - Sample Meal Plan to Fuel a PR! 🎉 This is perfect for someone who isn't sure if they are eating enough and wants to see what eating consistently throughout the day can do for their performance. 🙌🏻 Just drop "Meal Plan" below, and I'll DM you the link to download it for free! #weightgain #runnersbody #marathontraining #sportsdietitian #strongrunner

I know, this is an unpopular opinion... hear me out... When I say the word "healthy" what comes to mind? 🧠​​​​​​​​​ What do you define as healthy? Our society loves to tell you that starting a new diet to lose weight is healthy. But if it leaves you feeling obsessed with calories, macros, or the scale... is it really healthy? Is being so fearful of food that you are underfueling your training healthy?🤔 If you are eating so "clean" that you don't have a regular menstrual cycle really healthy?? I want you to take a second and really think about what health means to YOU. Maybe it is healing your relationship with food, getting enough fuel for your training, making it through a training cycle without injury, or just simply enjoying life again! If you struggle with finding balance in your life, and determining what "healthy" means to you... ✨ Comment #Coaching below and I'll DM you the link!✨ #runnersfuel #disorderedeatingrecovery #runningfuel #allaboutbalance #harecovery #runnergirlproblems #eatlikeanathlete #eatforperformance #eattorun #eattofuel

If you've spent anytime on Reddit threads or reading Instagram comments on your favorite running influencers page, I'm guessing you've probably read information surrounding what you "should" be eating before a run. Many people will say things like: "A 5K race is *only* 3 miles; there's no need to fuel before!" or "I always run on an empty stomach I feel great!" But here's the thing... On race day, you're already waking up earlier to get ready and drive down to the race and wait in the corral until the start time... AND we know that having a high-carbohydrate meal 2-3 hours before the race and more carbs 30-60 minutes before the race will boost energy... So why not have a fueling plan in place that will help you feel energized and ready to go during your 5K? Why not set yourself up to reach a new PR? One of the first steps to optimizing your fueling plan is to make sure you're eating ENOUGH and in a way that supports your level of training for that day (hard, moderate, easy, and rest days). This is exactly why I created my FREE: Sample Meal Plan to Fuel a New PR EGuide!! Drop "meal plan" below, and I'll send you the link to download it for free! #beginnerrunner #beginningrun #runnersnutrition #fuelyourrun #runnersdiet

If you want to change your life.... run a marathon. True story: I have been known to cry watching random people I don’t know finish a marathon. It is such an emotional event! The marathon is a showcase for athletic performance, but more importantly — it reveals a runners heart and dedication. Never downplay your achievement. Don’t let yourself think I am not fast enough to call myself a “real runner.” If you run on purpose, you are a runner. You deserve a spot on the marathon starting line just as much as anyone else. The only person you have to prove anything to is yourself. AND if you have a fall marathon coming up this year, NOW is the time to start practicing your nutrition so you can increase energy, prevent bonking, avoid injuries, and cross that finish line! 🎉 I can help; drop “coaching” below, and I’ll send you all the deets! #marathonrunning #marathontraining #runningmotivation #marathoner #nutritionforrunners

Training for a fall marathon this summer? You'll want to make sure you stay HYDRATED with not only water but electrolytes as well. Remember: electrolytes are your best friend when it comes to preventing muscle cramps, fatigue, and dizziness (of course, there are other factors because ✨nuance✨ but if you're having those symptoms, electrolytes can be a good place to start). Here are a few of the basic recommendations: ✅ 12-16oz (~2 cups) of water within 2 hours before you begin training. So if you have a morning run scheduled, get your booty up earlier to start hydrating. ✅ 3-4oz (~½ cup) of water every 15-20 minutes while running. Have a water bottle on hand so that you can take some gulps throughout your run. ✅ 16oz (~2 cups) for every pound lost while running (so if you weighed yourself before and after running and noticed you lost 2 pounds, that means you need to rehydrate with at least 4 cups of water). Do you want a more personalized strategy for summer training? Have you tried adding in electrolytes but are still experiencing symptoms? Are you unsure how much of each electrolyte you need? Then, nutrition coaching would be a great place to start! We cover all these things in our work together, plus you'll learn how to create a fueling strategy so you can crush your marathon training. Drop "Coaching" in the comments, and I'll DM you more info! #preventdehydration #marathontraining #summerrunning #hydrationforruns #summermarathontraining

Run because you love your body, not because you hate it. Every stride is a celebration of your strength and resilience. Embrace the journey and cherish the incredible things your body can do. . If you are running a fall marathon the time to start training is NOW! Need support? Comment #PR in the comments for more information on my fall race nutrition & run coaching program! 🏃‍♀️❤️ #BodyPositive #RunWithLove #StrongNotSkinny

Are you trying to cut down on your 10k mile time in 2024? 🏃‍♀️ It might not seem like 12 seconds over a 4 year period is a lot of progress... but in 2020 my first baby was only 1 years old, and by 2024 I had 3 kids with the youngest being 7 months old! I've also been a runner since college, so I have years of training under my belt to consistently run 6 min miles. Anyway, notice that I'm NOT suggesting that you do a long run every single day... Or skip rest days, or only do "hard" runs. 🙅🏼‍♀️ Not only that, I have been able to master my fueling strategy which allowed me to run my fastest 10K, 7 months postpartum, while breastfeeding! This is why I am such an advocate for having the correct fueling strategy for you. Curious how I can help? In my Nutrition Coaching program, you'll learn how to: ✅ Prevent injuries ✅ Cut down on race times ✅ Increase stamina ✅ Build mileage ✅ Get faster / increase pace ✅ Increase energy while running ✅ Stop bonking during a run ✅ Fuel your body right on training days, rest days, and off-season ✅ Stop making porta-a-potty stops ✅ Stop having stomach issues ✅ Prevent muscle soreness To learn more, comment "Coaching" below and I'll send you more details! #10ktraining #runtraining #workoutroutine #runnersroutine #runningnutrition

So, how exactly do you fuel for a run? Well... Depending on the duration of the run, a pre-run snack (about 15->30g of carbs) will give you the energy to make it through without bonking. I’m having a Nature’s Bakery Fig Bar here (38g of carbs - it’s okay if it’s not EXACTLY 30g!), which is perfect for runs that are around 45-75 minutes long. Having a post-run snack (that has a 3:1 carb-to-protein ratio) within 30 minutes after your run will help your muscles recover properly! I’m having a Chocolate Strawberry Banana Protein Smoothie 😋 it has milk, whey protein, a banana, and a handful of strawberries, and it has about 60g of carbs and 25g of protein. But, if this left you thinking: ➡️ What if you’re *only* running for 30 minutes? ➡️ What if you have to wake up early and don’t have time to eat? ➡️ Does this recommendation change if you’re running longer than 90 minutes? What about less? ➡️ What are some pre and post-run ideas? These are all questions I answer within my nutrition coaching program! I help my clients create a fuelling strategy that works for them and their lives. We also cover topics like body image, how to eat intuitively and ensure you’re getting the correct macronutrients, injury prevention, and so much more! 🎉 You get access to modules, food log reviews, meal plans, and grocery guides, and we have coaching calls every week! Want more info or to apply? Just drop “coaching” below and I’ll DM you more info! #prerunsnack #postrunsnack #fuelingstrategy #runningnutrition #sportsnutrition

🌟 Dear runner, stop apologizing for your pace. 🌟 Running is not about how fast you go; it's about the journey, the strength, and the determination you show every step of the way. 🏃‍♀️💪 Whether you're a sprinter or a steady strider, every mile you cover is a victory worth celebrating. 🌈✨ Embrace your pace, honor your progress, and remember that you're lapping everyone on the couch. Keep moving forward, and be proud of the amazing runner you are! 🏅👟 . If you are running a fall marathon the time to start training is NOW! Need support? Comment #PR in the comments for more information on my fall race nutrition & run coaching program! #RunYourOwnRace #PaceProud #RunningCommunity #EmbraceYourJourney #strongnotsorry

Raise a hand if you've been here before. ⬇️ Your alarm goes off at 5 am, and you roll out of bed and throw on your running clothes to get your training done before your work day starts. You're out the door in 15 minutes... without taking the time to fuel up before your run. It seems like not a big deal because you're not running *that* far. But here's the thing. If you aren't fueling yourself before your runs, you're setting yourself up for failure. Fatigue, greater risk of injury, slower run times, bonking... these are just a few of the issues that come from improper fueling. So why not take the time to set yourself up for success and make sure you're fueling before your morning run? It doesn't have to be anything crazy, even some sports drink before you slip out the door! Creating a fueling strategy that works for YOU is something I help my athletes do inside my Nutrition Coaching Program! To learn more and apply, comment "Coaching" and I'll send the link! #morningrun #runnersnutrition #longrunfuel #shorterrunfuel #runnersfuel