Several people have asked me to share more about my race and how I prepared for it. I decided to write a recap as a way to share my experience, but also so that I could remember the experience for years to come. I believe that reflecting on goal races and training cycles, whether you […]
How to start running as a beginner and train for your first 5K, these are some things you want to keep in mind!
Posted byBy: Coach Maleia Tumolo November 4th, 2019 How to start running as a beginner and train for your first 5K, these are some things you want to keep in mind! Have you recently been thinking you would like to start running? Maybe a friend of yours completed a race or you volunteered at a local […]
Healthy Holiday Eating
Posted byOctober 29th, 2019 By:Diana Davis, RDN, LDN, CDE Without Limits Dietitian/Nutritionist Why is it that the two words “healthy” and “holiday” don’t seem to belong together in the same phrase describing our eating habits this time of year? Could it be that in our culture we equate the holiday season with a partial (if not […]
Sometimes the Best Races are the Ones that are Unplanned
Posted byBy Heather Anzallo October 21st 2019 My First 5K Running has always been a source of happiness for me. I started running when I was young, participating in 1 Mile Kid Fun Runs. I continued to run track & field and play competitive travel soccer throughout my school years. In high school I decided soccer […]
What is the Line that Separates Pain from Injury?
Posted byBy: 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, […]
What was Without Limits Nutritionist, Diana Davis’s, Nutrition Plan for her big Marathon PR?
Posted byBy Diana Davis September 27th 2019 Tunnel Light Marathon 9/15/19 “Get comfortable being uncomfortable,” “Take a risk,” and “I believe you can run a sub 4:00 hour marathon,” are some of the things coach told me on the phone the day before the race. His words are powerful. They have a way of bringing a wishful […]
Running Fasted vs. Running Fed
Posted byBy: 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?
Posted byAugust 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
Posted byAugust 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:
Posted byAugust 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 […]
