Course Instructors

Well Fueled Runners Workshop SMR

brought to you by Memorial Hermann Sports Medicine and Rehabilitation

Module 1 – Daily Nutrition Overview
- - Calculate your daily energy and macronutrient needs while training.
- - Learn how to incorporate nutritious foods into your daily routine.
- - Create performance plates to get the most out of your training.
- - Utilize smart snacking principles to improve energy levels.

Module 2 – Fueling Around Your Run
- - Learn about your body’s fuel utilization while running.
- - Discuss pre-fuel timing and options to avoid gastrointestinal distress.
- - Provide recommendations to promote recovery after workouts & long runs, even when appetite may be low.

Module 3 – Fueling On the Run
- - Discuss fueling targets for long duration and/or high intensity running.
- - Show various products and options to achieve fueling targets.
- - Learn about training your gut to improve tolerance.

Module 4 – Hydration for Runners
- - Calculate daily fluid needs and assess hydration status.
- - Discuss the relevance of electrolytes.
- - Analyze sweat rate and adjust fluid intake on the run.

Module 5 – Additional Race Day Tips
- - Learn how to carbohydrate load leading up to a goal race.
- - Adapt race day plan according to weather.
- - Navigate chaotic race weekends.
- - Think through post-race repair and recovery in the days to weeks following the race.