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Kristin’s St. Jude Half Marathon Race Nutrition Recap

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lafontaine.nutrition

Look, summer running can be tough. But if you are Look, summer running can be tough. But if you are a heavy, salty sweater, you might be making it tougher than it needs to be if you're not taking in adequate fluid and sodium on the run.

I once had a client who needed to take in 900-1000mg of sodium per hour to survive training over the oppressive Georgia summers. I know, that's a LOT of sodium!

It might take some trial and error to figure out but once you do, I promise summer running can be fun!

#sportsnutrition #summerrunning #sportsnutritionist
It's summer all over again. I, for one, am here fo It's summer all over again. I, for one, am here for it but we need to really focus in on our sodium and fluid needs so summer running isn't a complete drag. 

Nailing your unique sodium needs will make a huge difference in how you feel and perform in warm weather. Check out some of my favorite sodium products on the final slide - do yours make the list? What are some of your faves?

Need more help? I'm taking a few more 1-on-1 clients and will start enrolling for my Fall marathon nutrition coaching group in a month or so. Head to my website (link in bio) for more information about coaching options and to add yourself to the group registration waitlist!

#summerrunning #marathontraining #sportsnutritionist
I’m not exactly injured, but I’m not, NOT inju I’m not exactly injured, but I’m not, NOT injured. last Saturday, I rolled my ankle on a run on a rock that was covered with snow. It’s feeling better but not 100%. I still can’t walk or run normally and I can tell my form is off. I’m compensating for the ankle by recruiting other muscles. Not a good long term move. 

So, this is a timely post as I take some down time to bike instead of run!

#sportsnutrition
Have you heard the news? Carb loading can help you Have you heard the news? Carb loading can help you significantly improve your performance in your spring marathon. Seriously, don’t sleep on carb loading. 

Comment CARB and I’ll email you my free carb loading guide!

#marathon #marathontraining #bostonmarathon #nutrition #sportsnutrition
Did you get your start time for the #bostonmaratho Did you get your start time for the #bostonmarathon? Is it a lot later than you’re used to starting your runs? There’s a fuel plan for that. Don’t dig a hole before you even cross the line!

Check it out— 

#marathontraining #racefuel #sportsnutritionist
Your long run is done. You sit on the couch. You p Your long run is done. You sit on the couch. You plan to do nothing but lounge the rest of the day. Sounds nice, doesn’t it? NO!

Your run isn’t done until you refuel. You need to get in those carbs and that protein soon after your long run finishes to jumpstart recovery and also get you ready for your next run. I mean you’re probably not thinking about your next run right after a long run but trust me, it’ll feel better if you properly refuel!

#sportsnutrition #longrun #marathontraining #sportsnutritionist
Are you a runner whose goals look a little differe Are you a runner whose goals look a little different this spring? I got you! 

 Check out my body composition coaching options if you’re looking to make some changes!

#bodycomposition #sportsnutritionist
Protein is so important for runners but many of us Protein is so important for runners but many of us aren’t getting enough. If you’re struggling to reach your optimal amount, here are some tips to make it a little easier!

#marathontraining #sportsnutrition
from my family to yours, happy holidays! and keep from my family to yours, happy holidays!

and keep your eyes on your own plate. 

see you in 2025!
what a journey. #halfmarathon #marathontraining # what a journey.

#halfmarathon #marathontraining #nutritionist #sportsnutritionist
“my training cycle went great – about as good “my training cycle went great – about as good as can be expected when you have a 3 and a 5 year old and it’s cold/flu season. By the time race week came we thought it was possible that I’d run sub 90 but it would take a really, really good day. so with training behind me, I turned my focus to the last thing I could control: my nutrition.”

I wrote a blog post! I know, I’m just as surprised as you. Click on the link in my bio to read the full thing! 

and, if by the end of it you realize that you haven’t been optimizing your race nutrition, go ahead and sign up for my nutrition group that is currently enrolling for those of you with a spring race in mind. Let’s crush some goals!
#marathon #halfmarathon #sportsnutrition
1:29 ✅ What. A. Day. On Saturday I accomplishe 1:29 ✅ What. A. Day. 

On Saturday I accomplished a running goal that I thought was impossible. i’ve always wanted to join the sub 90 club for a half marathon. I was so close back in 2018 when I ran 1:30:32. Since then, I’ve gotten 6 years older, I’ve had two kids, and I’ve developed symptoms of long covid including bronchospasms and exercise induced asthma.

For all of 2023 and some of 2024, before my lung issues were diagnosed, every single run was awful. every. single. one. I figured I was just old. My fastest days were behind me, I wasn’t gonna get any better at running and I certainly could kiss that sub 90 goodbye.

But when my primary care doctor referred me to an asthma specialist, all that changed. After working for months to find the right combination of medications to make my lungs work again, I finally felt a glimmer of hope. The sub 90 dream was alive, but barely.

But, I decided to believe and put the work in. and it paid off. i did it. i really freaking did it. 

i’m 38 years old. i have 2 young kids. i have exercise induced reactive airways/bronchospasms/asthma. If i can do it, so can you. 

So can you. #runstjude #stjudemarathon @getrunningcoaching
The list of benefits of fueling your long run goes The list of benefits of fueling your long run goes on and on and on. Here are just a few. Whether you’re grinding toward your winter race (like me…am I the only one still training in 2024?? Sure feels like it!) or resting up to start your spring training block in the next couple weeks- fuel those long runs!

If you’re overwhelmed and don’t know where to start, enrollment for my next nutrition coaching group is opening at the beginning of December. we have a whole week dedicated just to long run nutrition!

comment GROUP below and I’ll send you an exclusive coupon code to use when registration opens!

#marathontraining #sportsnutrition #longrun #longrunfuel
Registration opens December 9...mark your calendar Registration opens December 9...mark your calendars!

Let's nail those spring goals!

#marathontraining #sportsnutritionist
Fall races are right around the corner! #maratho Fall races are right around the corner! 

#marathontraining
Listen, I’ve been running marathons since 2010 a Listen, I’ve been running marathons since 2010 and have been working with athletes in a professional capacity for half a decade (lololl isn’t it funny when people say things like this? like, we know it’s 5 years). Anyway, in that time I’ve seen some things…and done some things. 

When a client comes to me during a marathon training block asking questions like, “but how do I know if I’m eating too much? or “that many carbs? are you sure? i think that’s too much for me” - that’s a clue that they are likely under eating. 

Those are of who are most worried about eating too much are likely the ones who aren’t eating enough. Take that, sit with it. 

#marathontraining #sportsnutritionist
Summer 2024 was one for the books. We had no child Summer 2024 was one for the books. We had no childcare and only one week of half-day camp. We spent a lot of time together. Some days it was really really hard. But overall, it was worth it. We’re onto a new big chapter in our lives and I’m so happy we had this adventure summer to kick it all off. 

And now, mama is gonna have a lot more time!if you’re running a marathon and still haven’t dialed in your nutrition plan yet, hit me up!

#summer2024 #marathontraining #sportsnutritionist
training for most fall marathons is in full swing. training for most fall marathons is in full swing. Don’t sleep on fueling your long runs! 

Fueling your long run has many benefits including letting your body practice absorbing and utilizing carbohydrates on the run, testing out different strategies for race day fueling, and helping you nail your run instead of feeling like you are trudging through sand.

Fuel properly on the run and you might not have to be horizontal on the couch the rest of the day after your long run. Imagine that! need help feeling on the run? Click the link in my bio to join my fall marathon nutrition coaching group.Enrollment ends soon.

#marathontraining #sportsnutritionist #longrunfuel #runnerfuel
It’s summer! It’s hot. Runners everywhere are It’s summer! It’s hot. Runners everywhere are figuring out their sodium intake goals. Or, if you’re not, you should be. 

A question I’ve run into a few times lately with clients goes something like this - my favorite gel/chew has virtually no sodium in it…what do I do? 

Luckily, we have options. Check it out!
You don’t need to do a run to earn your food. Fu You don’t need to do a run to earn your food. Fueling your recovery is as important as fueling your workouts. Don’t risk injury, burnout and fatigue by skimping on your recovery fuel. Your fall PR depends on it!

#marathontraining #sportsnutritionist
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