You’ve crossed the finish line — now what? Before you jump into the next training block, let’s talk physiology. In this episode, I’m breaking down exactly what happens inside your muscles, hormones, and metabolism when you don’t take time off (hint: it’s not pretty). We’ll cover how strategic downtime helps restore glycogen, rebalance stress hormones, rebuild muscle, and reignite motivation so you can actually get faster next cycle — not just more tired.

Whether you struggle to sit still or fear losing fitness, you’ll walk away with science-backed permission to rest and a framework for how to use your off-season to come back stronger.

Want to try Lagoon Pillows? Take their sleep quiz here. Use code serenamarierd to get 15% off your pillow!

Don't forget to follow me on Instagram @runnergirldietitian

Sometimes race day doesn’t go the way you trained for. In this episode, I open up about my September half marathon — the disappointment I felt crossing that finish line, the messy middle of processing it, and the mindset shift that’s helping me move forward. If you’ve ever walked away from a race wondering “what was all that work for?” — this one’s for you. Let’s talk about how to turn the sting of a tough race into fuel for your next start line.

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Don't forget to follow me on Instagram @runnergirldietitian

You’ve been told that “calories in, calories out” is the holy grail , but for female runners, that formula can quietly tank your metabolism, mess with your thyroid, deplete your iron, and weaken your bones.

Check out The Knight Fit Podcast where I was a guest and talked more about hormone health!

Save 15% off your MidDay Squares order with this link!

If you have questions about this episode DM on Instagram @runnergirldietitian.

This week I interview Elizabeth Clor and we talk about what it means to be a runner. She has a different way of thinking about being a runner that may not be the traditional way you have heard about it before. She also shares her story on how she got started with running and how she went about qualifying for Boston. This is episode originally aired April 10, 2023. 

You can follow Elizabeth on Instagram @elizabethclor. Check out her blog www.elizabethclor.com. If you are interested in reading her book Boston Bound, you can find that link here.

If you have questions about this episode, DM on Instagram @runnergirldietitian

This week I talk to Dr. Lisa Folden about how fitness and health looks different for everyone and how our bodies are supposed to change. It can be challenging to unlearn what diet culture has told us.

This episode originally aired April 17, 2023.

Follow Dr. Lisa on Instagram @healthyphit. Or check out her website www.healthyphit.com.

Ready for some new socks? Check out Sock Guy and use my code serena20 for 20% off your order!

Don't forget to follow me on Instagram @runnergirldietitian

Nervous about your big race? Don’t worry—I’ve got lots of tried-and-true tips to help you feel prepared, fueled, and confident on the starting line. From the golden rule of race day, to exactly why carbs matter, to building a mental game plan—you’ll finish this episode ready to enjoy every step of your race! 

I mention a previous episode with Dr. Mitchell Greene, click here to listen to it!

Save 15% off your MidDay Squares order with this link!

If you have questions about this episode DM on Instagram @runnergirldietitian.

This week on Dear Runner Bod, I’m sharing a behind-the-scenes update on my training for my upcoming fall half marathon. Spoiler: my body has never been great at heat acclimation—and this training cycle is proving no different.

I chat about what it’s been like managing hot summer miles, higher heart rates, and hydration struggles, and how I’m adjusting my carb intake and fluid strategy to keep performance on track. If you’ve ever felt like your body just doesn’t cooperate with heat training, this episode will feel very relatable.

Save 15% off your MidDay Squares order with this link!

If you have questions about this episode DM on Instagram @runnergirldietitian.

Think carb loading means eating a giant bowl of pasta the night before your race? Think again. In this episode of Dear Runner Bod, I’m breaking down the top 3 carb loading mistakes I see runners make all the time—and what to do instead.

You’ll learn why:

Whether you’ve got a race on the calendar or just want to fuel smarter, this episode will help you carb load with confidence so you can toe the line feeling strong, not sluggish.

Save 15% off your MidDay Squares order with this link!

If you have questions about this episode DM on Instagram @runnergirldietitian.

I talk with Dr. Victoria Sekely, she is dedicated to helping runners of all levels by using her skills and knowledge to assist runners who are rehabbing from an injury, interested in injury prevention, and/or looking to improve their training with custom running programs.

Victoria and I are talking about how to unlearn perfectionism in running. She shares her journey with this and how she is still working on finding the joy and passion she once had with running.

This episode is a replay from July 10, 2023.

Follow Victoria on Instagram @trainsmartrunstrong. Check out her website www.trainsmartrunstrong.com.

Ready for some new socks? Check out Sock Guy and use my code serena20 for 20% off your order!

Don't forget to follow me on Instagram @runnergirldietitian

I am talking about intra run fueling, I have started doing my long runs again and I am very excited to start intra run fueling again. I give you the science behind using manufactured gels vs food you can buy in the candy aisle and help empower you to choose which one is right for you. I share how often you should fuel and how many grams of carbohydrate per hour you need to fuel your body for your run. 

Here is the link to the article I talk about in this episode.

This episode originally aired March 3, 2025.

Running doesn’t ruin metabolism… but under-eating does!! Check out this free masterclass for a proven 3-step method to support healthy metabolism so you can find your healthiest weight as a female runner!

If you have questions about this episode, DM on Instagram @runnergirldietitian