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 we will introduce ourselves and how to best use this course alongside your training plan.

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!

The nutrition portion of this module will provide 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!

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 order to improve performance.

The nutrition portion will educate runners on macronutrients - what they are and how runners' needs are unique.

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

Additionally, this module will answer the common question of why runners tend to struggle with gastrointestinal issues. 

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.

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 will be discussed extensively. Recommendations for electrolytes and amount of fluid and carbohydrates to take in will be provided.

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

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. 

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!

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. 

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!

The nutrition portion of this module will cover race day, race week, and long run fuel. 
Proper fueling is essential in order to recover well, perform well, and feel your best!

Module Eight completes the START Model and gives you the opportunity to create your own plan for integrating mental strength, resilience development, and tailored nutrition into your training. This plan is designed to be adjusted over time as your needs change and can be generalized for performance outside of running.

Thank you so much for letting us join you on your running journey! Let's stay in touch!