This past week I hit a local running store to get a water system and hat (my RHS has not been ideal) in preparation for my upcoming 10K. Just before I left, I paused in front of the array of GU and other energy products. I felt like I should get something for during-race fuel, but in the past I have just wanted to gag whenever I have tried these products.

However, it was clear from my latest longer training run (60 minutes) that I need something en route. I did that run without carrying anything (per usual) and in the last 10 minutes I was getting pretty thirsty and my energy was starting to flag. It was a good experiment and confirmed that for the 10K I needed to figure out fuel.

I’ll report back soon on the water system I bought (which I have to exchange for a different size before I try it out…I really should read labels better…), but meanwhile, I wanted to share this post I found on the best natural fuel for runners. I was THRILLED to find this article, given my aforementioned gag reflex to GU. The article shares everyday food recommendations (and scientific rationale…yay, science!) for fuel consumed 3-4 hours pre-run, 15-60 minutes pre-run, during the run, and post-run.

YAY. The recommended foods are not unusual given what I normally eat pre-run and I’m going to experiment over the next couple of weeks with during-run fuel.

Does GU make you gag or is it essential for your running fuel? What are your favorite pre-, during, and post-run fuels?

Image credit: FreeDigitalPhotos.net (with text added by Christine Koh)

Ironically, when I finally got health insurance as a grownup, I was both like, “Wow, awesome, this appointment will be covered!” And then also like, “Wow, what’s up? Why is it so hard to get an appointment?”

If you want the convenience of a drop-in clinic without the hassle and delay of scheduling an appointment with your doctor (assuming, of course, that your medical issue is fairly routine), check out MinuteClinic. They sponsored the Mom 2.0 Fun Run and ironically, I actually could have used them the morning of the run since I was suffering from some kind of GI distress. ANYWAY, I’ve been curious about MinuteClinic since I’ve seen them sprouting up at local CVS stores (oh, how I love prowling the cosmetics aisle…) and recently dropped in to check out how it works.

I originally was planning on visiting MinuteClinic about a skin rash I had developed but by the time I went in, things had cleared up (turns out, I was allergic to my new facial lotion). However, here was my major takeaway: I stopped by at ~2:30pm (you don’t need to book an appointment) and there was NO LINE and you could check yourself in via an easy touch screen system. AWESOME.

MinuteClinic locations are staffed by nurse practitioners and physician assistants. They treat common family illnesses and injuries, administer vaccinations, conduct physicals and wellness screenings, and offer monitoring for chronic conditions. You can check out more about their services here. They accept most insurance plans and also take out of pocket payment.

It’s basically an awesomely convenient way to get basic medical needs met. Weirdly, I’m looking forward to visiting them for real. Hopefully, not for a running related injury!

Katie (right; rocking her finisher shirt!) with running buddy Alison (left)

We love that you’ve joined us for all three of our virtual gatherings (Fall Fun Run, Winter Dash, Spring Fling); how has social media helped inspire your running journey?

Without social media, I wouldn’t be a runner. It’s as simple as that! My sister got me started three years ago, and since she lives in Arizona and I’m in Massachusetts we relied on social media to encourage each other. The virtual community and online social networks I’m part of keep me honest, keep me on track, keep me accountable, and give me unwavering support.

You recently completed your first half marathon on April 28 – go you! Do you have any top tips for runners thinking about taking the plunge to try a half marathon?

The Nike Women Half Marathon in Washington DC was a fantastic experience for a first half. It’s definitely more of an Experience Race (with 15,000+ runners!) than a pure Road Race, and that atmosphere of fun, camaraderie, and energy was definitely what I needed as a first-timer. I could focus on just enjoying the experience and finishing, and not worry about time. So my tips:

• Find a race that really interests you – whether it’s a large Experience like Nike or a small road race where you can push yourself for time. You have to want to be there.
• Do the long training runs. I worked up to a 12.3 mile run a couple weeks before the half, and the last two miles during the race were still very challenging for me. Do-able, but quite challenging.
• Just pick one and register! There’s nothing like a looming race date to provide great motivation.

We here at EBR like food. What are your favorite pre and post race snacks/meals?

I was experimenting with different pre-run foods during the training runs for this half. I can’t eat peanut or nut butters, unfortunately, so that was one typical suggestion that wouldn’t work. I tried half of a whole wheat bagel, which definitely disagreed with me on the long runs. In the end, I found that a banana and Luna bar with water pre-run was the best for me.

Post-run, I would really only need lots of water (sometimes with a splash of fresh lemon juice) immediately. After a couple hours, then I needed something rich in good protein.

I’ve also found that if I’m doing a run longer than about 90 minutes (I’m slow, so the half took me about 2:40), I need to fuel with something. What my body tolerates best during a run are gummie snacks. My favorite is the mixed berry flavor of Life Saver Gummies.

Tell us about your favorite running gear.

My Brooks Dyno 7 shoes (they’re actually wide enough for my feet!). My Garmin Forerunner 405. My Flip Belt (I need to order a second one!). Running capris from Old Navy. And for winter running in New England, fleece lined pants and tops from Brooks and inexpensive, lightweight fleece gloves and hats from Old Navy.

Are you inspired by any running bloggers? If so, who?

In addition to Eat.Blog.Run? I love the community at Another Mother Runner. And I find great tips at the Brooks Running Blog. Otherwise, my inspiration comes from my fellow runners, especially other running moms who are just struggling to find time, that I connect with online and in real life – like my sister Dani, my friends Katharina and Alison. One of the amazing things about the Nike Half was looking around at the hundreds, even thousands, of other runners who were running at my pace and we were all so supportive and proud of each other for doing our 12:00 minute/miles together. That was truly inspirational.

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Katie lives about 30 minutes outside Boston with her husband, three kids (11, 8, and 4), and two cats. She works part-time as a Director with media relations firm Savoir Media. She blogs occasionally at Katie’s Korner and likes to overshare on Twitter (@bunnums).

We love that you’ve joined us for all three of our virtual gatherings (Fall Fun Run, Winter Dash, Spring Fling); how has social media helped inspire your running journey?

Well, I LOVE the virtual gatherings that you all put on! Keep ‘em coming! I loving the running community, everyone is just so nice.

Social media has definitely helped inspire me as a runner, whether it’s by gaining new Facebook friends through my running group (more on that later), following runners of all paces and abilities on Twitter, or getting encouraging comments from people that I’m friends with on the MyFitnessPal app.

One thing I never imagined would happen was using social media as an accountability tool. When I started training for my first half marathon last fall, I would post my Nike + workouts on Facebook and on long runs, I would use their “cheer me on” tool. I was amazed how many people responded to those posts! People started cheering me on, commenting on my improvements and paying attention. Because it mattered to me, it mattered to them. That just goes to show you how amazing my friends and family are! It really helped motivate me to get off my butt and out the door every day for a run.

You’re gearing up for a half marathon on May 5 – go you! Do you have any top tips for runners thinking about taking the plunge to try a half marathon?

I think my best advice would be to just do it already. If you are on the fence, signing up for a race is the best motivation you can have to get out there and get running. I’ve been a runner off and on for most of my life, but every time I start to fall off the running wagon I find a race, sign up and it totally motivates me! After college, I started focusing on my career and finding my own way through this crazy world and running was no longer a priority to me. Once I got engaged, my husband and I joined a local workout club that is put on by the track and field coaches at our city university in order to lose weight for the wedding. And I was hooked again. I signed up for a 5k about a year after our wedding, then a 10k six weeks later, then a 15k about a month after that and decided the next logical step was a half marathon! So, I just signed up. After my first half last October, I was addicted. It is hands down my favorite distance.

I think it also really helps to have a buddy or a running group that are training for the same race as support. Last fall, I trained all by myself. We had recently moved out into a very rural area outside of Wichita, I didn’t know anyone that ran in the area and I didn’t really have anyone in my life that I knew that was training for the same race that was at my pace. Firefly Yoga Studio is a studio in Wichita that has a running group (that is FREE to join, how awesome is that?!?) and I always wanted to join in, but the studio was fairly far from my house. This past December, they opened a west side studio that is much closer to my house so I’ve started running with their running group two days a week and have started incorporating yoga into my training. It has made a WORLD of difference! The group has improved the pace of my easy runs over a minute a mile and I’ve joined a huge support group. Two girls I know are also training for this upcoming half and run a Facebook page and blog called Build Lean Eat Clean and it’s so inspiring to read their posts and know that they are going through the same thing!

You’re also planning a super hero themed 5K in July – AMAZING! What inspired this project?

YES! I am SO EXCITED about this project! I am the current Wichita City Center Director for the Wichita Branch of the International Interior Design Association (IIDA) and this 5k is a fundraiser put on by the Wichita Branch of IIDA for Rainbows United, Inc. in Wichita. Along with the Kansas City City Center of IIDA we form the IIDA MidAmerica Chapter and cover the majority of Kansas and some of Missouri. IIDA KC is now planning their 3rd 5k and we thought it was time to get in on the action here in Wichita!

Rainbows United is an organization here in town that has a wonderful mission of “enhancing the lives of children with special needs and their families by bringing together community resources and providing customized services.” The organization is very well known throughout the city and we felt like they would be a great beneficiary of our first ever 5k!

We here at EBR like food. What are your favorite pre and post race snacks/meals?

I eat the same thing every time I have a race. The routine keeps me calm and I can just focus on making it through the race without worrying about upsetting my stomach. I always eat a banana and a piece of toast with some sort of nut butter on it. Almond and sunflower butters are my current faves! And a water bottle full of cold water. I also chew gum every time I run. I know that bothers a lot of people, but it find that it helps me breathe and keeps my mouth from drying out as bad. If it’s a race over 10 miles, I eat Honey Stinger Chews for my fuel. They are really good and taste just like candy! And I cannot stand Gu, it just gets stuck in my throat and I feel like I’m running with a bowl of pudding in my mouth. Gross.

After a race is when I tend to indulge! I love love love breakfast food and we have a really good local diner here in town that is pretty much my go-to after a race. I get a big ol’ plate of eggs over easy, hash browns, pancakes, toast, bacon and chocolate milk! I mean, when you burn over a thousand calories in a race, you gotta make up for it somehow, right!?!

Tell us about your favorite running gear.

I’m a gadget lover, so I love running with my iPhone and I use the Nike+ Running app to track all of my runs. I have a FlipBelt that I like to wear during races and longer runs. It’s awesome to carry my phone, cash, car keys, etc. And that works amazingly with my second favorite piece of gear, my bluetooth headphones! Running without those dang earphone cords has changed. My. Life. Seriously, those things are so annoying! My husband bought me this set for my birthday last year and they have been amazing!

Are you inspired by any running bloggers? If so, who?

I love bloggers, but runners really are the best bloggers, aren’t they?  Some of my favorites are:

• Ali on the Run: Ali is hilarious and so incredibly inspiring!
• Go Fork Youselves: I actually found Krissy through your EBR Rock Star series! She’s a hoot and I love following her Twitter, she has some of the best running tweets I’ve ever read.
• SkinnyRunner: Again, I think she’s hilarious. (Are we seeing a trend here?)
• NYCRunningMama: I loved hearing Michelle’s running story and her posts are always super informational and helpful. She’s always a great read!
• Build Lean Eat Clean: I know I’ve already mentioned these girls, but they are such an inspiration and I love that actually know them IRL and get to see them at races and around town!

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Catie lives with her husband, two dogs, cat, and 24 chickens in the middle of nowhere, about 30 minutes outside of Wichita, KS. She’s a commercial interior designer for an architecture firm in Wichita. Catie blogs over at C to the C (www.ctothec.blogspot.com) when she has free time and is just starting to evolve into a running blog. 

It’s time to get back on track, people! These slow winter months, including the December holidays, have caught up with me. I’m feeling sluggish and a little depressed. It’s time to up the intake of my vegetables to help spark some new energy.

I really think this helps, getting enough greens to help kickstart my day. I get on a carb kick, and then all I want is carbs for breakfast, lunch, and dinner. I’m missing out on such great vitamins and nutrients from fruits and veggies, especially the veggies!

So I’m now on a new kick. I just hit the grocery store and almost everything in my cart was from the produce aisle. Yay me!

Here’s a couple of my favorite vegatable recipes:

• Say yes to Spinach and Quinoa Salad
• Get your does of kale with Sweet Potato Kale Soup
• Garlic Mashed Cauliflower for the win!
• Try Popcorn Cauliflower, so good
• Slide some Brussel Spouts on a Skewer

What about you? How are you getting an intake of greens? What recipes are you lovin’ to get your 5 a day?

Tell us about your inspiration for and what you cover at 100 Routes Across America – I want to hear more about the intersection between family travel and personal growth!

I’ve always loved to travel. In September 2011 my family took a road trip from Chicago to New Jersey. That road trip was an epiphany for me. We stayed off the interstates as much as possible, opting for the scenic routes and exploring as many historical places as time allowed. I discovered my passion for American history, and decided I wanted explore every state this way.

Since then I’ve road-tripped quite a bit and with every trip comes some learning. I learn about the kind of person I am, about what motivates me, about my fears. One time I planned to visit a place in the middle of nowhere, Tennessee, that claimed to have the World’s Largest Treehouse. I was alone, and as I followed the directions down a dirt road past a corn field, I was scared. I almost turned around. But then this amazing treehouse appeared. There were families with little children exploring the house with wide eyes, teenagers pushing each other on the huge tree swing, senior citizens taking photos. It was inspiring.

So the blog is about my travels, with and without my family, and how we all learn and grow together. I love being exposed to new places and new cultures and I hope to encourage others to do the same. I’d love to run a 1/2 marathon in every state, but since I’m 43 years old, I’m just not sure that’s possible!

You have a half marathon coming up in March; do you have any recommendations for those considering their first half? (I have a selfish interest here!)

My recommendation for anyone considering a 1/2 marathon is this: Don’t worry about time and just do it. Anyone who is even a little bit fit can walk a half marathon within the time frame (most give you four hours). Once you’ve done a 1/2, you will be hooked and motivated to get stronger and faster. My second piece of advice is to get fitted for proper running shoes. I ran for a YEAR without knowing you’re supposed to buy running shoes a half to full size bigger. And I wondered why my toes would get numb on long runs. Duh.

We here at EBR like food. What are your favorite pre and post race snacks/meals?

I’m rather unimaginative when it comes to food. I go with pasta, bagels, raisins and KIND bars before a race. Post-race, my first choice would be a big chef salad and some french fries. But I’ll pretty much eat whatever is in front of me!

What are you essentials when it comes to running gear?

I live in New Jersey (and loathe the dreadmill), so for cold weather runs I am absolutely in love with my Columbia base layer tights and shirt with Omni-Heat. They are super comfy and warm.  Sweatybands to hold my hair back. My iPhone and the Run Training Pro app.

Are you inspired by any running bloggers? If so, who?

Dorothy from Mile Posts inspires me – she’s amazing. I also love Jenn from Girl Heroes – not a “running” blogger, but I adore her attitude and commitment to fitness. The Hungry Runner Girl is fun to read, but her blog makes me hungry, and I don’t need help in that category.

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Shannon Entin is a travel writer and homeschooling mom on a quest to drive through all 50 states in America. She’s hoping to run through quite a few, too! Read more at 100 Routes Across America.  

Per his suggestion, I tried running on empty and was surprised that it worked great. I was faster and less hobbled by the tummy troubles that had been plaguing me. I love that guy, but I hate it when he’s right.

Sometimes the hungry belly keeps me going with visions of pancakes and bacon dancing in my head. On race days (or RELAY days!), I need to sensibly factor food into the equation, but on regular morning runs, I keep the fast going until immediately after.

What about you? Do you eat light or not at all?

This week I had dinner with a girlfriend who is thinking about getting into running and perhaps even signing up for her first 5K. I immediately responded, “Of course you can do that!!!”

But I well remember when I felt utterly hopeless when it came to running. And when conquering my first 20 minute run felt like I had just climbed Mount Everest. What I’ve realized about running is that it’s all relative when it comes to training and goals, and even now, I feel somewhat daunted as I think about working towards my first 10K and perhaps even a half marathon. The conversation made me think about my top tips for new runners, which I then realized translate to seasoned runners as well. Here are my six universal running tips. I’d love to hear if you have others to share!

1. Get real shoes. I can’t emphasize enough how important proper shoes are. If you run in the worn out old kicks you use for Sunday errands, yard work, and occasional outings to the gym, you’ll probably feel a lot of aches and pains if you go for a run in them. Get yourself some real running shoes (I recommend going to a running store for a consult) so you don’t injure yourself out the gate.

2. Work towards doable goals. I highly recommend Couch to 5K for new runners. Personally, having “run 1 minute, walk 2 minutes” on an officially prescribed running plan made it seem less ridiculous and embarrassing to stop and start when I was out in the world. If you’re a more seasoned runner, make incremental goals related to time or distance.

3. Tune out everyone else while you’re on the road. Related to #2 about feeling embarrassed…just tune other people out. I know some people fret about looking silly by starting and stopping, but just focus on hitting your own internal goals on your runs (I have more to share on this topic in a separate post!).

4. Sign up for a race. Few things motivate like a firm date on the calendar. I typically look for runs using Cool Running – use the advanced search option to drill down based on location, distance, etc.

5. Enlist a friend. Running with friends is another great motivator, both to pass the time, socialize, and offer moral support. My husband and I recently ran our first race together and it was awesome! I offered to run my girlfriend’s first 5K with her. If she takes me up on it, I’ll be happy to run step by step to encourage her to the finish line!

6. Remember that your running journey is unique. It can be tough not to compare yourself to others, but remember that your running journey is unique, whether it relates to how fast and far you run or what works for you regarding fuel and hydration. There are lots of great resources out there to give you the building blocks to inform your running journey; the fun part is tweaking and adjusting and making it yours!

What are your favorite running tips for new and seasoned runners?

Image credit: FreeDigitalPhotos.net

To my surprise, there were so many yummy and healthy snacks to choose from. Spicy almonds, cinnamon granola, ranch peas, garlic pumpkin seeds, and carrot chips – which were my favorite. And most of these packs would be a perfect power up before a run, between runs, or after your run.

The best part is you can sign up to receive a Nature Box every month. For just $19.95 you’ll get 5 packs of snacks delivered to your door, no muss no fuss! Something different each month. That’s some serious snacking!

What are you snacking on during your runs?

Through my consulting work, I’m blessed to work with really great companies and organizations doing great things. And one thing I love in particular is how my work with the American Cancer Society intersects with my love for eating, blogging, and running! When I was looking for a Winter Dash race and saw that one of the beneficiaries of the Resolution Run to Kick Cancer was ACS, I immediately signed up. The lovely Jesica D’Avanza of ACS, with whom I work directl, started a running blog this year (she’s a major road warrior!) so it’s been super fun to connect with her on this passion. And finally, it was so fun to put together the A Healthier Holiday Table program for ACS, which we’re just kicking off and will run all through December. I’ve gathered a wonderful group of bloggers to share how they make holidays recipes healthier (we’re also welcoming the community to share if you want to hop over and do so!) and I’m super psyched to start trying recipes! I’m a little obsessed with my crock pot right now, so I’m first heading to Christy’s crock pot chicken chicken tacos (O.M.G.) and Elena’s crock pot beef roast (pictured above). YUM.

So, all of this is to say that causes you care about can be a great way to get you moving, and in this case, eating well too! So get clicking then get running and eating!

Image credit: LiveDoGrow.com