In this episode, Alison explains that impatience and under-fueling are two key predictors of injury that she frequently observes in runners. She emphasizes the importance of being patient in the training process and fueling properly for performance and recovery. She shares her own struggles with fueling, particularly as a coach who recognizes the impact of under-fueling, and mentions a recent study linking low energy availability (LEA) to poor race performance, injury, and illness. Alison emphasizes that regular, daily calorie intake supports energy for training, recovery, and daily activities, and how fueling strategies should be adapted based on the intensity of training. Key points include the necessity of carbohydrates before, during, and after runs, as well as the importance of fueling every day, not just on hard training days. Additionally, she discusses the concept of the "athlete plate" and how athletes should progressively increase carbohydrate intake to support their energy needs throughout training and recovery.


Resources Mentioned:

• Strong & Stable: The Ultimate Hip Strengthening Program for Female Runners: https://www.alisonmariephd.com/strong-and-stable 
• Research Study Mentioned: https://bjsm.bmj.com/content/early/2024/11/11/bjsports-2024-108181 
• Favorite Instagram Accounts: 
  • https://www.instagram.com/featherstonenutrition/
  • https://www.instagram.com/fueling.young.athletes/
  • https://www.instagram.com/marathon.nutritionist/
  • https://www.instagram.com/alexlarsonnutrition/

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