Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How are you this week? I hope good!
I'm fine. My week was great and busy!
I managed to do all the workouts on the spreadsheet without any difficulties, despite the intense heat.
I think what has helped me in my workouts is the fact that I'm sleeping VERY well every night. My sleep hygiene is in great shape, and repairing my body the way it should be.
Work has been hectic. I'm making some changes to the website and some products. Soon (next week) I'll tell you more.
Today, I want to discuss the invisible (or not so invisible) mistake that breaks your running rhythm.
If you've been running for a while, you've probably experienced this:
You start well, feeling like you're going to perform well...
But after 30-40 minutes, it feels like your body is losing strength.
Your pace slows down, your strength disappears, and everything feels heavier.
And the worst part? You didn't even train differently that day.
It may seem like you're just tired. But in fact, it may be a lack of available glucose.
And here we get to the invisible (or not so invisible) mistake: eating less than you need!
When you eat less, you end up losing something much more valuable: a steady pace.
Let me explain what happens inside your body when you don't eat enough.
→ To maintain a steady pace while running, your body needs a stable supply of energy, mainly glucose, circulating in the blood.
When you eat too little (or eat poorly), your body uses muscle reserves, but they run out quickly.
The result?
Blood sugar plummets
The brain slows down to protect the body
Perception of effort increases
You feel like you're “slowing down” — even without injury or overtraining
Eating less doesn't mean training better.
It means your body is running on empty.
→ Now you may ask yourself, what about intra-training carbs?
Intra-training carbs are recommended after 60-70 minutes of exercise and are mainly used to keep blood sugar stable and to save glycogen, which starts to run low due to the workout in question.
If you don't eat enough, go out for a run, and quickly deplete your glycogen stores... intra-training carbs won't save you.
I have worked with runners who trained properly but couldn't improve their 10K times.
Just by adjusting their pre-training nutrition and recovery, their pace became more stable, without increasing their workload at all.
Your body is more than just what you train.
It's also what you feed it before, during, and after workouts.
If you want consistent results, you need to be consistent with what you feed your body.
That starts with what's on your plate.
If you feel like you're putting in the effort at training, but your diet might be holding you back, I can help you adjust it strategically.
Reply with “I want to understand better” and I'll explain how my 1:1 consulting works.
Track of the week 🎧️
This week's Track of the Week it's by a DJ who produces cool, lighter music. I think it's perfect for summer, for running while watching the sun set, for finishing a running session.
I've chosen the track Black Friday (pretty like the sun) by Lost Frequencies, Tom Odell.
Any questions or something you would like to share, drop me an email
Wishing you a great weekend and week ahead!
Here’s to health and good runs⚡️
Ana Paula Alonso