Training & Nutrition ABOUT CCR TRAINING NEW RUNNERS BOSTON MARATHON PROGRAM CHARLES STREET 12 TRAINING SHAMROCK 5K TRAINING SOLE OF THE CITY 10K TRAINING SPRING WARM UP TRAINING MIGHTY MILERS YOUTH TRAINING WINTER 5K TRAINING WINTER 10K TRAINING WINTER HALF MARATHON TRAINING WINTER MARATHON TRAINING WINTER PREP PROGRAM WINTER ULTRA MARATHON TRAINING VIRTUAL TRAINING NUTRITION PROGRAM FOR DISTANCE NUTRITION PROGRAM FOR 5K/10K CHANGE YOUR MIND, CHANGE YOUR BODY MEET YOUR COACHES TRAINING TESTIMONIALS COVID SAFETY Nutrition Program for Distance Runners HOW TO CREATE YOUR OPTIMIZED NUTRITION PLAN FOR LONGER RUNS AND RACES As mileage increases for half and full marathons, nutrition needs to be altered as well. Do you feel overwhelmed with all of the nutrition information and products out there? ·Are you confused about how many carbohydrates to have before, during and after your runs? What about protein? Do you tend to undereat during the day and then feel fatigued and weak during your workouts? Are you dealing with chronic injuries, due to your lack of a proper nutrition plan? Do you feel tired during your runs and workouts despite getting enough sleep? Are you hitting the wall and cramping because you can't get your hydration and electrolyte plan just right? Charm City Run has teamed up with Sarah Schlichter, a sports dietitian with a Master's in Public Health, to create a special nutrition program geared specifically for long distance runners (12 miles+). Sarah will take a deep dive into all of the aspects of sports nutrition around training, including how to properly fuel before a run, during a run (and when it’s appropriate) and optimizing recovery after a run. Through this program, you’ll learn how to avoid bonking, how to come up with a personalized fueling plan that works for you and your stomach, and how to eat in and around training. You’ll feel confident heading into race day with a proven fueling plan that works for you so you can crush your PR! Your nutrition program will be in conjunction with your training program. “ If you’re putting in the miles and diligently following your training plan, but not practicing or learning about your fueling plan, you’re missing out on a key opportunity for success. Understanding nutrition is a key component of any race and recovery plan. When runners incorporate sports nutrition principles into their training alongside mileage increases, the results are obvious. You’ll feel better, perform better, and your training will feel easier. — Sarah Schlichter, Sports Dietitian NUTRITION PROGRAM INCLUDES: NEXT GROUP STARTING IN DECEMBER 2021 Guidance from Sarah, a sports dietitian, to help you craft your individual nutrition plan 4 Group Zoom sessions led by Sarah and each will coincide with your training session Weekly email support from Sarah ZOOM SESSION 1: MONDAY, DECEMBER 20TH AT 7PM What to Eat Before Running, How to Build Your Plate and General Nutrition Foundation. athletes plate macros distribution what foods are in each macro what 30/60 grams of carbs looks like easy pre run snacks depending on when you run. ZOOM SESSION 2: MONDAY, JANUARY 10TH AT 7PM Hydration, Electrolytes and Staying On Top Of Your Hydration Plan how to determine your sweat rate salty sweaters when to drink and how much winter vs summer hydration ZOOM SESSION 3: MONDAY, JANUARY 31ST AT 7PM Tips For Your Long Run: Avoid the Bonks and Upset Stomachs gel/fueling guide comparison how to match hydration with fueling best products for sensitive stomachs ZOOM SESSION 4: MONDAY, MARCH 7TH AT 7PM Everything To Do To Recover Like a Champ From Your Distance Race best post race food choices and why what happens in your body after running 13, 26+ miles how to reduce inflammation through your diet supplements that may be helpful “ “Sarah’s expertise and insights on athletic nutrition are a dramatic game-changer. After hearing Sarah’s guidance on the right amounts and types of fuel, I adjusted my training nutrition plans and ran a PR Marathon.” — Jose M., Charm City Run Nutrition Program Participant Nutrition for Endurance Runners 150.00 Quantity: ADD TO CART WHAT TO EXPECT Nutrition support throughout all phases of your training season. Importance of nutrition before, during and after your runs to optimize your race and recovery Learn how to put a fueling and hydration plan into practice Feel better and stronger in and around your workouts. QUESTIONS? Do you have a question about our nutrition program? Send an email to our Training Director, Kelly Maurer, at kellym@charmcityrun.com and we will get back to you with more information. EXPLORE OTHER TRAINING OPTIONS Charm City Run LLC Brands: Charm City Run © Charm City Run 2019 All Rights Reserved.