Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How was your week?
I had a great week and a wonderful time with my family. I was glued to my niece the whole time. I also found time to train and get some work done. The weather in São Paulo is great: clear skies, 26 degrees in the afternoon, and it drops to 17 at night. It’s going to be hard to go back to Barcelona.
Yesterday was a day of great learning, and today is the second day of the sports nutrition conference. I’ll be sharing lots of insights here in the newsletter soon.
Today I’m sharing some of the most important habits, including personal ones, that apply to all runners (women, men, young people, older adults, beginners, intermediate runners, advanced runners, etc.), which are essential (non-negotiable) for progressing in running.
If you run without following these strategies or practices, your progress will be much slower or practically nonexistent.
It took me a while to realize some of these habits, but everything I’m sharing today is what really helped me make significant progress in my running.
INSIGHTS
Eating Carbs Without Fear
Sports nutrition and my experience in sports have taught me that you can’t make progress if you’re in a caloric deficit or afraid to eat.
After I increased my carb intake throughout the day (especially on the days leading up to a run), I noticed that I have much more energy during workouts, particularly the long ones.
Running Long Runs Alone
I’ve learned that relying on others to train with means relying on something that won’t always be there. It’s during a long run alone that you discover you can handle more than you think.
Besides, on race day, you’re going to be running alone no matter what.
Consistency Always Trumps Perfection
I’ve learned that a poorly executed training session is worth more than a perfect one that never made it off the training plan.
Sometimes things don’t go as planned, and that’s okay.
I’ve done an 8k run instead of a 10k because I didn’t have time to finish, and I’ve cut a run short because the heat made me feel sick, but life goes on.
Taking Hydration Seriously
It took a little while, but once I got my hydration just right, I never had to break down due to dehydration again. Just as carbs are one of the three pillars of endurance, so is hydration.
In addition to dehydration, conditions such as hyponatremia (a condition in which the concentration of sodium in the blood is abnormally low), gastrointestinal disorders, and heat exhaustion are also related to fluid and electrolyte imbalances.
Take supplements that you actually like and that make sense for your training
There’s no point in taking everything that hits the market or what influencers promote. The focus here should be on taking what you like, what doesn’t cause you gastrointestinal issues, what your body needs, and what science supports.
Sleep Without Compromise
No supplement can do what a good night’s sleep does. It’s while sleeping that the body consolidates your workout, recovers your muscles, and makes progress.
To make life easier for all runners, I recommend working on or developing one strategy or habit per month. Choose one thing you need to improve each month and focus on that. It’ll be much easier.
What took me the longest was accepting bad workouts while still maintaining consistency and adjusting my hydration. But maybe that’s easier for you.
If you need help with the professional side of things, you know you can count on me. Just reply to this email, and we’ll talk.
Product of the Week
This week's Product of the Week is BioTechUSA Zero Bar Premium Protein.
I tried this BioTech bar a little while ago and loved it.
It tastes really good and didn't give me any stomach problems.
It has an interesting blend of proteins and a good amount of fiber.
It's lactose-free, which is great for people with lactose intolerance. And there are several flavors to choose from.
Track of the Week 🎧️
This week's Track of the Week is a really classic song and perfect for a recovery run (zone 1 or zone 2 run) during this scorching summer.
I’ve chosen Gypsy Woman (She’s Homeless) by Crystal Waters
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