Nutrition and Immunity: Stay Healthy Through the Winter Chill

January 22, 2015

Neither rain, nor snow, nor wintry winds keep hearty runners from their beats. Keep your immune system in top-notch shape so you can enjoy outdoor training year round. The status of your immune system might not be the first thing you think about when you get out of bed in the morning, unless you are feeling sick. Let’s face it; if you can’t breathe, you can’t run. I don’t know about you, but I’d rather …more »

Let’s Revisit New Year’s Resolutions

January 13, 2015

New Year’s Resolutions: This year I’m going to do a 5K. This year I’m going to break 18 minutes for the 5K. This year I’m going to get in the pool and do a triathlon. This year I’m going to lose those 20 pounds. I don’t know about you, but when it comes to New Year’s resolutions, most people are good at making them, bad at keeping them. You’re not alone; in fact, the average …more »

Getting the Most Out of Your Training: Creativity and Flexibility

November 6, 2014

We all have our excuses as to why we can’t get out the door — especially this time of year. It’s dark and cold. I’ve got to get the kids to soccer. I have too much work. Who’s going to get dinner ready if I go out for a run? Whether it’s family, work, or sometimes just a lack of motivation, there’s always going to be something tugging us back to the couch. So, what’s …more »

Sugar: Friend or Foe?

October 30, 2014

Added sugar is everywhere in the foods we consume. Just look at the back of any package of food and chances are you will find sugar as an added ingredient. Lately sugar, which is a form of carbohydrate, has got a bad rap. But is sugar really a bad thing? Well, the answer is: it depends. Sugar in its composition is a simple form of carbohydrate. Carbohydrates are an important nutrient, especially for endurance athletes. …more »

Laying the Foundation for the Best Season Yet

October 22, 2014

Fall is here. With the exception of the cyclocross season, most cycling, running, and triathlon races are in the 2014 record books. For the majority of us, it is time to put our training schedule away and just swim, bike, and/or run to our hearts content. This is the time to take a month or so to just chill out and enjoy exercise. Your mind and body will get the time they need to regenerate …more »

Taking Time Off

October 7, 2014

Written by Shannon Simmons Across the country, autumn means that marathon season is at its peak, and notably, near 90 percent of all runners who are training for a marathon incur some type of sports-related injury. Women are most likely to have knee injuries related to improper movement patterns that are exacerbated by repetitive movements while men usually have pulled hamstrings from a lack of flexibility. Our bodies are in desperate need of rest. Without …more »

Preventing Overtraining – When Less Is More

August 6, 2014

Athletes often feel compelled to exercise longer and harder in order to improve. A problem arises, however, when you exercise beyond what your body tells you is acceptable, and you still feel as though you need to do more. Performance enhancement requires a balance between overload and recovery. Too much overload and/or too little rest results in overtraining. This causes a state of physical, chemical and mental imbalance. Recognizing Potential Problems The first sign of …more »

Proper Hydration – A Delicate Balance

July 23, 2014

Now that the summer racing season is well upon us, we are inundated with admonitions to drink copious amounts of fluids. But is it possible to drink too much? Or drink the wrong thing? The answer to both is sometimes. The key is to maintain a proper fluid balance, which I’ll explain shortly. Here in the Pacific Northwest, we do not have the heat and humidity that much of the rest of the country endures …more »

Smart Nutrition Can Enhance Muscle Strength

May 21, 2014

“I’d like to gain a little muscle.” “More muscle, hmm…, that would be good,” I agreed with the voice, and turned to find a male runner by my side. “Aren’t you that sports dietitian?” he asked, unsure of whether or not to intrude on my post-race retreat into solitude. We begin to talk about nutrition. More strength sounded good to me right then as well, thinking of those painful climbs. “Yes,” I answered him. “Nutrition …more »