Chicago Marathon debrief! Who’s running next weekend?!
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Notes:
👉 should you do a shakeout
👉 you’ll probably walk a 5K at the expo just to get your bib
👉the security suggested check point and times are very accurate. Use them.
👉 they will probably make you dump any fluids at security. They DO have fluids for you though once you get through in the start village
👉there’s portopotties throughout the start area in pods
👉your GPS watch probably won’t work at least for the first 5K. Plan to manually lap & go off feel. Know your marathon pace effort well!
👉 be mindful of the metal graded bridges with carpets- they’re throughout the course, hard to see coming, and can feel uneven to run on. They’re no big deal, they’re really flat, but know they exist
👉you may not be able to hear your headphones on this course- it’s loud & there’s tons of spectators! Take it all in
👉the finish chute is pretty long. Plan to have post race shoes, clothes, and FUEL and HYDRATION so you feel good for your walk back to the hotel
👉download the TCS app when it becomes available- in years past it’s been very accurate for tracking, so if you have support people who want to see you on course tell them to use the app!
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See you there (I’ll be spectating!)!🤩
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#chimarathon#runchi#chicagomarathon#marathontraining#tapercrazies#marathonfuel#marathontips#abbottworldmarathonmajors#bq
Wanted to share the sports nutrition products I used during my workout today on the track in 90F heat to still perform well and feel good the rest of the day!
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Discount codes:
👉FITCOOKIE30 for 30% off @skratchlabs purchases
👉FITCOOKIE15 for 15% off @thefeedme purchases (you can purchase single servings too to try stuff out!)
👉my bottle & any running gear linked in my bio in my LTK page
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A reminder that we still need to fuel our workouts even if our appetite is missing- common during the summer & hard training- sports nutrition products can help!
We live in a world where appearance based comments are the norm. 🤯
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Whether these comments are meant to be seen as compliments or not, appearance based comments usually do more harm than good.
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We associate appearance with health. And we associate both of these with moral value. This is where we go wrong.
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Appearance does not necessarily equal healthy or unhealthy despite what society tells us. And while health may be a value to you (it obviously is to me- I run a nutrition based account lol), your health status does not make you a good or bad person.
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There are unhealthy people who are incredibly good people. There are healthy people who have done not so good things…
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So the next time you find yourself wanting to comment on someone’s appearance, try to re shape your comment.
👉Ask them how they are doing
👉 Comment on a piece of clothing you think is cute or sharp rather than the body part
👉Ask about their hobbies or interests
👉Comment instead on how they make you feel instead of how they look
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Check out my latest episode of the Fit Cookie Nutrition podcast 🎙 on body image around the holidays 💫
When I first start working with clients, they often want to skip the first couple steps of building a strong nutritional foundation.
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We cannot focus only on supplements, fancy training tactics, micro managing macros, or taking tart cherry juice to fight inflammation and expect profound results if:
👉we aren’t eating enough total calories to support our activity
👉we don’t have access to food
👉we have food rules or restrictions hindering us from eating enough or making informed choices we feel confident in
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So before you skip the foundation of solid nutrition and wanna get *fancy* with it, make sure you’re not one of the estimated 47% or more of athletes who’s underfueling & check your relationship with food.
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Is that good to go? Ok. Now we can get fancy…
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#runningmotivation#runnersofinstagram#runningnutrition#runnersnutrition#nutritionforrunners#sportsnutritionist#intuitiveeating#edrecoverywarrior#edrecovery#fuelyourbody#runnerfuel#runnersfuel
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By definition, being in a calorie deficit = dieting (per Merriam Webster).
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So if an app or program claims it’s “not a diet” and then gives you the option to choose weight loss calories… it’s a diet.
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If it walks and quacks like a 🦆 … then it probably is a 🦆…
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The issue with diets when approached with the intent to lose weight, is that most dieters in this category will regain the weight they’ve lost in the long term (PMID: 29156185). And this doesn’t even take into account the fact that runners typically need more than the average Joe when it comes to nutrients, and that chronic dieting can lead to low energy availability and other complications in athletes.
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Focusing on introducing habits that promote health (weight is not a habit nor a great consistent measurement of health) or support your goals as a runner are far more effective in helping you reach health and/or athletic goals than focusing on moving a single metric.
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I’ve had NUMEROUS runner 🏃♀️ 🏃♂️ clients over the years tell me they used NOOM, LoseIt, or a MyFitnessPal and it gave them something like a 1200-1800 calorie range allowance, which they followed hoping it’d help them lose weight and get faster. And then they had a hard time staying in range. Maybe they even started binge-eating in the afternoons, feeling bad about themselves and then starting the cycle over. Maybe they developed a poor relationship with food because of it and disordered eating or a full blown eating disorder. Or got injured. I’ve heard it all so many times 😔, and in most cases I’ve heard all those unfortunate outcomes happen to the same person.
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This ain’t enough, runner. Not even close- especially if your goals involve improving your performance in the sport & preventing injuries. (PMID: 31181616, 33794937).
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So with the holidays approaching followed by the new year diet craze, let’s get skeptical. Let’s get skeptical and know that small, consistent, unsexy changes are what usually lead to bigger change down the road that’s maintained. And that lighter does not always equal faster.
