By Holley Samuel MEd, RD, LD, CPT Collagen is one of the most abundant proteins found in the body, and it is particularly rich in the amino acids proline, hydroxyproline, and glycine. These amino acids contribute to the health benefits of a balanced diet or collagen supplementation, such as supporting the integrity and structure of hair, skin, nails, bones, joints, and more. While collagen is one of the most abundant proteins found in the body, it can not be considered a complete protein source as it only contains three of the nine essential amino acids. As we age, our natural collagen produc ..read more

Cold hands can be unbearable for runners during the winter months. Not only can cold weather lead to Raynaud's, but arthritic conditions are also particularly susceptible to cold weather, making it hard to manipulate fueling packets, zippers, fasteners, GPS watches, and audio controls. Keeping hands warm and operational during training is crucial to ensure peak performance and enjoyment during cold weather runs. What is Raynaud's? Raynaud's can be divided into two categories: primary and secondary. Primary Raynaud's, the most common, has no known cause. It typically affects women more so than ..read more

By Holley Samuel MEd, RD, LD, CPT Sodium (salt) and electrolyte consumption can be a very confusing topic for runners, as many athletic nutrition recommendations contradict the general nutritional advice provided to the majority sedentary population. Sodium is an electrolyte that aids in maintaining fluid balance in the body. This electrolyte can help runners stay hydrated and keep muscles contracting and relaxing appropriately during exercise and at rest. When public health sources make generalized nutrition recommendations to the public, they are usually talking to the ~99% of the American ..read more

This is not an article to convince you to become a barefoot runner, but instead, it's a piece to help you assess whether or not your choice of gear is helping or inhibiting progress with running. We were born barefoot, with all the necessary means to propel ourselves for miles and miles. But here we stand with our feet snuggly wrapped in various forms of polyester, synthetic material providing ample support and protection from the elements. Why have we traveled so far from our roots? Why are we afraid to walk barefoot through the grass? And why must we insist on spending hundreds of dollars a ..read more

By Holley Samuel MEd, RD, LD, CPT Image via New York Times (Courtney Dauwalter, Mike Wilkinson) Fueling strategies for multi-stage and multi-day races can be complicated due to various factors. Knowing in advance how your body will accommodate and balance the effort exerted during the event with nutritional demands can be tricky. If you haven't begun practicing your fueling strategies for fall and winter events, your gut may prevent you from reaching your time goal or the finish line entirely. While fueling for a half or full marathons may be relatively straightforward, nutritional requiremen ..read more

by Phil Welsh, PT, DPT, ATC. ~ Premier Physical Therapy | Charlotte FC Academy Image by: MLS Charlotte FC The notion has long been that strength training for youth athletes is a bad idea. What if it stunts their growth or reduces their sports performance? And what if they suffer long-term consequences from overtraining? All of which are valid concerns. But we can't ignore the benefits of strength training for young athletes because if we do, they may fall behind the abilities of their peers, which may limit their chances of getting noticed by college coaches and eventually making it to the pr ..read more

By: Holley Samuel MEd, RD, LD, CPT Traveling can leave athletes in a position to consume unfamiliar foods that may not mesh well with their typical diet or support their health goals. Perhaps these meals on the go leave a runner feeling sluggish and off their game. Regardless, if you're traveling for a vacation or traveling for work, it's important to give yourself grace in the choices you make. Nutrition to support training or health goals while traveling doesn't have to be complicated, but adopting habits that can be accommodated on the go can be beneficial. When Possible Runners Should Sho ..read more

Running may be the best medicine to reduce the risk of cognitive decline as we age, and science has caught up. Physical activity throughout the lifespan is one of the most prominent markers for limiting and reducing plaque buildup in the brain, often leading to mild cognitive impairment, a precursor for Alzheimer's. This plaque buildup in the brain limits neurons' ability to communicate with one another, disrupting thought patterns and motor neurons' ability to control gross motor movements such as walking, running, or climbing stairs. During training, the increase in blood flow, especially t ..read more

By ,Stefanie Flippin DPM; Associate - American Academy of Podiatric Sports Medicine, American Board of Foot and Ankle Surgery, American College of Foot and Ankle Surgery; Certified VDOT Running Coach; High Performance Endurance Coach with ,Lift Run Perform, Professional Runner for ,HOKA I can still hear my grandfather's cries of pain and wincing in my mind, even though he passed away twenty-six years ago this year. I can still see my adoring grandmother rushing to his side, bringing warm water for him to sip on - and a litany of medications meant to treat his failing heart, pancreas, and kidn ..read more

By Holley Samuel MEd, RD, LD, CPT Image by Lee Germeroth Refueling after training sessions is one of the most significant things runners can do to get the most out of their workout by kickstarting the recovery process. While runners may think that fitness gains are made during the training, the recovery period after a workout is where the body rebuilds itself, yielding improvements in strength, endurance, and power. During exercise, the body breaks down. Muscles, tendons, bones, and ligaments are stressed under the training load, so one may say recovery is the most critical part of the workou ..read more