Hi Runner! Thanks for letting us join you on YOUR journey to perform well this racing season! We cannot wait to jump in to all things Sports Nutrition and Psychology to help you not only perform but also ENJOY training and FEEL YOUR BEST! Are you ready!? Jump right over to the first section where Margaret and Cress will introduce themselves and how to best use this course alongside your training plan.

This course is designed for runners and other athletes who are ready to improve their mental strength and resilience. Mental toughness is a learned skill that can will give you a competitive edge!

Hi Runner! Thanks for letting us join you on YOUR journey to perform well this racing season! We cannot wait to jump in to all things Sports Nutrition and Psychology to help you not only perform but also ENJOY training and FEEL YOUR BEST! Are you ready!? Jump right over to the first section where Margaret will introduce herself and how to best use this course alongside your training plan.

This is Module Two of the Self-Paced Nutrition Course for Runners. In this module, you will learn what the three groups of macronutrients are and what your specific and unique needs are as a runner in order to support your training at any level, feel good, and perform well.

Welcome to the Beyond the Miles Self-Paced Course in Mental Strength! I am so happy that you are taking the challenge of going on this journey with me. Three things affect how you perform: physical skill, genetics, and MENTAL STRENGTH! Mental strength isn't something we are born with. It's something you can build. It will improve your performance! Let's get started!

Module Three will provide a description of the START Model, which is the foundation of the Mental Strength for Runners course. This module will provide preparation for the rest of the training, which includes skill acquisition!

This module will describe the relationship between thoughts, emotions, and behavior. Straightforward ways to address patterns that are not serving you well be provided.

Module Four will discuss in depth what self-awareness is and how it can be cultivated. Ideas for application will be provided as well as a reflection activity.

This module will address the many additional nutrient needs endurance athletes have. Runners often have higher needs when it comes to vitamins and minerals. Without addressing this and supplementing if needed, athletes run the risk of performing poorly and feeling fatigued.

We all have acted without thinking- maybe saying something we didn't mean, or sending an email too quickly. This module will help you gain skills to "mind the gap," making emotionally intelligent decisions in your running as well as other parts of your life!

This is Module Four of the Nutrition Course for Runners. The mechanisms behind sweat, why hydration is essential for performance, and how to adequately hydrate as a runner based on individual sweat rate and weather conditions are discussed extensively. Recommendations for electrolytes and amount of fluid and carbohydrates to take in are provided.

This lesson provides a description of the START Model, which is the foundation of the Nutrition for Runners course. Additionally, this module will answer the common question of why runners tend to struggle with gastrointestinal issues.

This module will explain the neurological underpinnings that connect thoughts and performance. It will begin to describe the how runners can change thought processes in such away to improve performance.

This is Module Five of the Nutrition Course for Runners. These two topics are very important for endurance athletes in order to stay injury free, perform well, and feel good! The importance of nutrient timing will be covered. Pre and post-run fuel will be discussed and ideal macronutrient amounts and examples will be provided.

This module will cover race day, race week, and long run fuel. Formulas will be provided so you can apply these recommendations to your personal training plan. Proper fueling is essential in order to recover well, perform well, and feel your best!

This is Module Eight, the final module of the Nutrition for Runners course. In it, you will be given the opportunity to create your own plan based on your individual needs. You can tailor your nutrition according to your training volume. The recommendations can be adjusted over time as your needs change and can be generalized for performance outside of running.

In Module Eight, you will be able to design your own plan for mental strength by putting together everything you have done during the training. By integrating the content, reflection activities, and meditations; you will be able to complete the course with a roadmap to resilience designed just for you!

Mental rest and recovery are imperative to successful training. Responsiveness to your physical and mental state is critical to staying resilient. This module will help you figure out what your body and mind need to effectively reset!

This is Module One of the Nutrition for Runners Course. It provides an umbrella perspective on how we like to view food - AS FUEL! Society often portrays food and hunger in a negative light when, in reality, it is fuel for our bodies and something that is meant to be enjoyed and can help us perform well! The first step in learning how to fuel for performance is being able to see food in this light.