Running isn’t just about putting one foot in front of the other; it’s a holistic experience that requires proper nutrition to reach peak performance. Macronutrients– carbohydrates, proteins, and fats- often steal the spotlight. It’s the lesser-known heroes, the micronutrients, that play a crucial role in supporting a runner’s journey. Let’s explore the importance of micronutrients in running and how they contribute to overall performance and well-being. What are Micronutrients? Micronutrients encompass a variety of vitamins, minerals and organic acids that are essential for various bodily func ..read more

In a world filled with processed foods and tempting indulgences, the concept of clean eating has gained significant traction among health-conscious individuals. Clean eating involves consuming whole, minimally processed foods that are rich in nutrients, providing the body with the fuel it needs to function optimally. This approach to nutrition offers a myriad of benefits, ranging from improved overall health to increased energy levels. Let’s delve into the advantages of clean eating and explore a delicious recipe that exemplifies this wholesome lifestyle. Benefits of Clean Eating: Nutrient Den ..read more

Hey fellow running enthusiasts! Lace up those running shoes and get ready for an out-of-this-world adventure in Huntsville, Alabama. This charming city is not only a haven for avid runners who are Boston bound, but also home to the iconic NASA Space and Rocket Center. This makes it the perfect destination for a weekend full of fitness and cosmic exploration. Location: Huntsville, Alabama Date: September 11, 2022 Distance: 13.1 miles Lace up for the “Boston or Bust” Half Marathon The Boston or Bust Half Marathon is not just your typical race; it’s a celebration of determination and the pursu ..read more

Running a half marathon is an exhilarating experience that challenges both the mind and body. While physical training and endurance play crucial roles in completing this feat, another critical factor often goes overlooked: neuroscience. The intricate network of neurotransmitters in our brain greatly influences our performance during long-distance running and helps reduce anxiety. Let’s explore the impact of neurotransmitters on running a half marathon and shed light on how understanding their functions can enhance our training and race-day experiences. 1) Endorphins – Our Natural Performance ..read more

Neural bias is the concept that, most people have a skewed idea of their accomplishments over time. If I ask you, How much do you expect to change in the next 10 years? Likely many will answer, ‘probably not much’. However if I reflect the same question, How much have you changed over the past 10 years? your answer will likely be, A LOT. In my case, 10 years from now, I still anticipate to be on a journey to travel each state racing half marathons, practicing as a nurse practitioner, and raising my kids; I don’t expect much to change. I originally read a decade of running from Runningtotravel ..read more

Training for a half marathon is a commitment of time and energy to yourself. With 12-weeks of preparation, your training can be derailed with unexpected injury or illness and have such an impact on the outcome of the race. I’ve alway considered myself a particularly healthy individual. With an education in healthcare, I write about endurance running & form, clean eating, and how traveling the world improves your mental health and creativity. During my training for the Idaho potato half marathon, I was diagnosed with a new autoimmune disease that shocked my core to the very being. How in t ..read more

Avoiding the “bonk” during your marathon Table of contents What to eat before marathon (1-2 hours before run) Carbs are the easiest source of energy for the body to convert to glucose Hydration, Hydration, Hydration! What to eat during your Race What to eat in Recovery To set the scene, we’ve just run 23.1 out of 26.2 miles in the beautiful Avenue of the giants, redwoods of California, Marathon. We’ve trained for this day, and now our performance will reflect all our hard work. All that was left was 3.1 miles to finish. A 5K, (Which in marathon training) I was confident I could complete ..read more

We Run the States logo incorporates five words to immediately inform you of what we stand for. Travel, Clean eating and Half Marathons My best friend cleverly stated she could never represent we run the states mantra of clean eating in good conscience. She lives off of refined-grain macaroni with powdered cheese and hot pockets. We laughed, and I considered removing the ‘clean eating lifestyle’ aspect of the logo. This led me to take a closer look at my own eating habits and realized, “hmmm, maybe I can’t stand for clean eating either”. (As I crunched on a bag of cheddar and sour cream chips ..read more

Mountain living was a passion I couldn’t explain, but had to follow. We are hard wired to affiliate with the natural world. Cities in comparison are wonderful places full of excitement and energy. Today’s culture values busyness and productivity, yet it leads us to overwhelm and anxiety. Chatter in our mind from a constant list of ‘to-do’s’. Consider, we are not ‘human thinkings’, rather ‘human beings’. And yet there is no medication we can take to just be still. Experiencing the grandiosity of nature let’s you live in awe. This puts back into perspective how small we are and thus how small o ..read more

What is Heart rate based interval training? Heart rate based interval training is becoming increasingly popular for athletic training. Thanks to the advancement in accurate and inexpensive heart rate monitors, you are able to enhance your aerobic capacity, without overexerting your muscular and skeletal systems. The American college of sports medicine recommends, “aerobic exercise should be performed three to five days a week for 20 to 60 minutes at an intensity that achieves 55 to 90 percent of the maximum heart rate and 40 to 85 percent of the maximum oxygen uptake reserve“. Having a strong ..read more