Course curriculum

  • 1

    Welcome, Runner!

  • 2

    Module 1: The Runner's Identity

    • Lesson 1: Fueling Like A Runner

    • Lesson 1 Slides

    • Food Rules Journal

    • Food Log To Track Hunger/Fullness
  • 3

    Module 2: Building the Runner's Plate

    • Lesson 2.1 Macros & Building Your Plate

    • Lesson 2.1 Slides

    • Training Plates

    • Protein Sources Table

    • 20, 30, 40g Protein Servings

    • Fighting Inflammation with Fat

    • Carbohydrate Sources Table

    • Lesson 2.2 Mindful Eating & Label Reading

    • Lesson 2.2 Slides

    • Mindful Eating Tips

    • Mindful Portions

    • Guided Mindful Eating Experience

    • Mindfulness Journal

    • Lesson 2.3 Meal Planning & Prepping for Runners

    • Lesson 2.3 Slides

    • Meal Planning Template

    • The Runner's Shopping List

    • Condiments Guide

    • BYO Smoothie + Recipes

    • Travel Snacks & Fast Food

    • Bedtime Snack Handout
  • 4

    Module 3: Nutrient Concerns for Runners

    • Lesson 3.1: Micronutrient Concerns- vitamins

    • Lesson 3.1 Slides

    • Lesson 3.2 Micronutrient Concerns: Minerals

    • Lesson 3.2 Slides

    • Plant Based Guide

    • Increasing Iron

    • Labwork Recommendations for Athletes Podcast

    • BONUS Lesson: Gut Health For Athletes Masterclass

    • BONUS Lesson: Iron Athlete Masterclass- iron deficiency, ferritin, and addressing the root cause
  • 5

    Module 4: Fueling for the Long Run

    • Lesson 4.1 Fuel Timing & Hydration

    • Pre & Post Run Fuel

    • Fuel Plan Template

    • Lesson 4.2 Boost Your Performance & Recovery with Ergogenic Aids

    • Gear Guide

    • BONUS Lesson: Carb Loading 101

    • Race Week Guide & Template
  • 6

    Module 5: Body Image & Underfueling Concerns

    • Lesson 5.1: Underfueling & RED-S

    • Lesson 5.2: Body Image

    • Positive Self Talk Journal

    • Bad Body Image Day Journal
  • 7

    Module 6: Recovery & Injury Prevention

    • Lesson 6.1 Recover Like A Champ

    • Guide to Clean Toiletries & Household Items

    • Sleep Hygiene

    • Lesson 6.2 Strength Training & Injury Prevention

    • BONUS Lesson: Off Season/Injury Nutrition

    • Strength & Injury Prevention Guide and Template
  • 8

    Wrapping Up!

    • Thank you & Next Steps

    • End of Course Survey DO NOT SKIP