What is the Line that Separates Pain from Injury?

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By: Coach Maleia Tumolo October 11th 2019 You have headed out for a run and you realize that something is off… your knee feels funny or maybe your shin is burning a little.  Here is the thing beginner or Pro it doesn’t mater who you are because training for endurance sports as a runner, cyclist, […]

Running Fasted vs. Running Fed

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By: Diana Davis, RDN, LDN, CDE Without Limits Dietitian/Nutritionist September 25th, 2019 This week I want to take a look at the research on running in a fasting state. I hope that this discussion  can help each athlete consider whether the potential benefits warrant a change in fueling before a morning workout or a later […]

How Much Carbohydrate Do I Need Before Exercise?

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August 27th, 2019 By: Diana Davis Without Limits Registered Dietician How Much Carbohydrate Do I Need Before Exercise? Most athletes should consume 30 g of carbohydrate at least 5 to 10 minutes before exercise to improve performance. If you are going to exercise for more than 1 hour at moderate intensity, eat about a half […]

Nutrition-Related Fatigue in Sport

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August 27th, 2019 By: Diana Davis Without Limits Registered Dietician Nutrition-Related Fatigue in Sport Exercise-related fatigue is the inability to continue exercise at the desired pace or intensity. There are several nutritional factors that contribute to fatigue. Depleted muscle glycogen stores Hypoglycemia (low blood glucose levels due to blood glucose uptake by skeletal muscles) Dehydration […]

Planning and Packing Food for the School Day:

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August 27th, 2019 By: Diana Davis Without Limits Registered Dietician Planning and Packing Food for the School Day: Preparing for Cross Country practices and meets should include a daily plan for nutrition and hydration. At a minimum, the student athlete needs to eat 3 meals and 2 snacks per day to fuel the body for […]

August 2019 Company News

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  Without Limits AUGUST NEWS Community | Blog| Training | Nutrition | Events | Apparel | About Us COMMUNITY INVOLVEMENT Without Limits loves being an active part of our communities. In Wilmington, we are working with St. Marks school with the cross country and track team.  We have put on track meets and cross country […]

What do you do after you PR on your A race?

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August 19th, 2019 By: Coach Maleia Tumolo The hours, days , and months of training have paid off.  You just peaked for the season and crossed the finish line of your “A” race.   So now what?    Well its RECOVERY time!!!  Unfortunately the need for recovery is usually underestimated by endurance athletes.  Often that […]

What is a Tempo Run? Why do we do them?

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Coach Maleia Tumolo August 6th, 2019 You show up to practice or looked at your training schedule to see that you have a tempo run to do? You are given some obscure number and told to run that pace for a set number of minutes. So, you set out on your run asking yourself, “What […]

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