Marathon Nutrition: Conquer the Wall in Your Next Race from Udemy

Do You Have A Race-Day Nutrition Plan For Your Next Big Run?

In my experience, too many half and full marathoners get to the starting line of their most important races with no nutrition plan. Then they wonder why they ran out of energy in the last 10k, had muscle cramps, or stomach issues during their race. Ultimately, failing to achieve their running goals.

But you don’t have to experience this.

Master Marathon Nutrition helps you create a personalized race-day nutrition plan using an easy step by step process as in…Step 1, Step 2, Step 3.

Imagine passing countless people in those last few miles because you knew exactly what to eat before and during your race. A strong marathon finish would feel amazing, wouldn’t it?

Master Marathon Nutrition will teach you to conquer the wall, not fear it.

Here’s my story...

My first marathon wasn’t pretty as I struggled to complete the distance.

Like many runners, I set a goal of qualifying for the Boston Marathon. Lofty goal, huh?

I thought running more was the answer…I was wrong.

I’d put in the miles but ultimately realized that nutrition was the missing piece I needed to perform well.

It wasn’t until I created a race-day fueling plan and improved my diet that my goals became a reality. That’s why I created Master Marathon Nutrition. I want to help you use nutrition as your secret weapon too.

It’s your turn to ‘crack the code’ to better race performances.

Master Marathon Nutrition is the easiest way to run 10-30 minutes faster in your next marathon.

It took me 20 years to qualify for Boston, don’t let this happen to you.

I’ve combined my expertise as a Ph.D. level exercise physiologist and a registered dietitian with 20 years in endurance sports experience (10x Ironman + BQ qualifier) to help you save time, money, and eliminate years of frustration. And oh by the way....I'm a college nutrition professor that teaches sports nutrition.

In summary, Master Marathon Nutrition is a proven step-by-step system to create a race day nutrition blueprint for your next half or full marathon. No confusion. No ambiguity. This program tells you EXACTLY what to do to set a personal best or Qualify for Boston in your next race.

If you are a runner, this is a must to take your racing to the next level.

Enroll today to start running faster.

What's inside

Syllabus

Nutrition Basics For Runners

Introduction

Carbohydrates

Fats

Traffic lights

Read about what's good

what should give you pause

and possible dealbreakers

Offers practical guidance on hydration, pre-run, during-run, and post-run nutrition, which are essential for marathon performance and avoiding the dreaded 'wall'

Includes guidance on carbohydrate loading, a widely used strategy to maximize glycogen stores before a race, potentially improving endurance and performance

Explores the use of supplements like caffeine, tart cherry, and beet root, which may offer marginal benefits for performance and recovery, appealing to runners seeking an edge

Addresses the common issue of GI distress during races, providing strategies to minimize discomfort and optimize nutrient absorption, which is crucial for maintaining energy levels

Requires runners to implement and rehearse their nutrition plan, which may require purchasing specific foods, drinks, gels, and powders to test during training runs

Focuses on race-day nutrition, which may not be as helpful for runners seeking comprehensive guidance on long-term dietary habits and overall health

Reviews summary

Practical race nutrition for marathoners

According to learners, this course provides a practical, step-by-step system for creating a race-day nutrition plan for half and full marathons. Many found the instruction clear and easy to follow, appreciating the science-backed approach and the instructor's extensive experience. The course is credited with helping students avoid hitting the wall, improve performance, and specifically addresses common issues like GI distress, hydration, and carb loading. While providing a solid foundation, some more experienced athletes might find it basic, and learners should note that personalization requires effort. Overall, it's considered a highly valuable guide for runners looking to optimize race fueling.

Offers solutions for common stomach issues.

"The section on GI distress was a lifesaver."

"Finally understood why I was having issues and what to do about it."

"Helped troubleshoot my stomach problems during long runs."

Instructor is highly knowledgeable and experienced.

"The instructor's background is impressive."

"Instructor is knowledgeable and explains things clearly."

"His experience as a runner and dietitian shines through."

Explanations are easy to follow, even complex topics.

"Great foundation for understanding race nutrition. Very clear explanations."

"Easy to follow steps."

"Breaks down complex science simply."

Strategies help prevent hitting the dreaded wall.

"Avoided the wall completely in my last marathon!"

"The fueling strategy helped me finish strong."

"Finally understood how to keep my energy up late in the race."

Provides a clear, step-by-step nutrition plan.

"This course gave me a simple, step-by-step plan I could actually use on race day."

"Provided a practical, usable plan for race day."

"Helped me create a clear fueling blueprint."

Might be too introductory for seasoned runners.

"While the basics are covered well, I was hoping for more advanced strategies..."

"Maybe a bit too basic for seasoned athletes?"

"Good foundation, but not ultra-level deep."

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in Marathon Nutrition: Conquer the Wall in Your Next Race with these activities:

Review Basic Nutrition Principles

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Reinforce your understanding of fundamental nutrition concepts to better grasp the specific needs of marathon runners.

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Review the major food groups and their roles in energy provision.
Summarize the key vitamins and minerals and their importance for health.
Outline the basic principles of a balanced diet.

Read 'Nancy Clark's Sports Nutrition Guidebook'

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Supplement the course material with a well-regarded sports nutrition guidebook to gain a broader perspective.

View Michelle Lewin Adult Activity Coloring Book on Amazon

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Obtain a copy of 'Nancy Clark's Sports Nutrition Guidebook'.
Read the chapters related to endurance sports and marathon running.
Take notes on key concepts and strategies.

Calculate Your Sweat Rate

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Apply the hydration principles learned in the course by performing a sweat rate test to personalize your fluid intake strategy.

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Follow the instructions in the course to perform a sweat rate test during a training run.
Record your weight before and after the run, as well as fluid intake.
Calculate your sweat rate using the provided formula.

Four other activities

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Show all seven activities

Read 'The Complete Guide to Sports Nutrition' by Anita Bean

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Expand your knowledge of sports nutrition with a comprehensive guide that covers a wide range of topics relevant to endurance athletes.

View The Complete Guide to Sports Nutrition (9th... on Amazon

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Obtain a copy of 'The Complete Guide to Sports Nutrition'.
Focus on chapters related to endurance training and racing.
Identify key takeaways and strategies for improving your nutrition plan.

Design a Personalized Race-Day Nutrition Plan

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Synthesize the course information to create a detailed nutrition plan tailored to your specific needs and race goals.

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Assess your individual energy and fluid needs based on your training and race conditions.
Select appropriate pre-race, during-race, and post-race fueling strategies.
Document your plan, including specific foods, drinks, and timing.

Experiment with Different Fueling Strategies During Training Runs

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Test different fueling options and strategies during your training runs to determine what works best for your body and performance.

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Choose a few different fueling products (gels, chews, drinks) to test.
Incorporate them into your long runs, varying the timing and amount.
Track your performance, energy levels, and any GI distress.
Analyze your results to identify your preferred fueling strategy.

Create a Race Day Nutrition Checklist

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Develop a checklist to ensure you have all the necessary nutrition items and reminders for race day.

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List all the nutrition items you need for pre-race, during-race, and post-race.
Include reminders for timing and amounts.
Organize the checklist for easy reference on race day.

Career center

Learners who complete Marathon Nutrition: Conquer the Wall in Your Next Race will develop knowledge and skills that may be useful to these careers:

Sports Dietitian

A sports dietitian specializes in providing nutrition guidance to athletes. The goal is to help them optimize their performance through tailored dietary plans. This course, with its focus on marathon nutrition, directly aligns with the role of a sports dietitian, who often works with endurance athletes. The modules on hydration, carbohydrate loading, and fueling during runs are extremely relevant. A prospective sports dietitian should learn from this course how to construct race-day plans for athletes. Success as a sports dietitian depends on this knowledge.

See salaries and explore the career path for Sports Dietitian

Exercise Physiologist

Exercise physiologists analyze patients' fitness and develop exercise plans to improve health. Knowing the role of nutrition in exercise is crucial. This course delves into the physiological aspects of marathon running, like hydration and carbohydrate utilization, which are directly applicable to the work of an exercise physiologist. The modules on the runner's plate, pre-run nutrition, and post-run nutrition are useful. This course helps an exercise physiologist understand the nutritional demands of endurance athletes. An advanced degree is typically required to become an exercise physiologist.

See salaries and explore the career path for Exercise Physiologist

Marathon Coach

Marathon coaches guide runners through training programs to prepare them for races. While training plans are important, nutrition is also vital for success. This course provides a framework for coaches to integrate nutrition into their training programs. The course's step-by-step approach to creating race day fueling plans directly benefits a marathon coach. The sections on hydration, pre-run nutrition, and race week nutrition are particularly helpful. A marathon coach will find this course essential for offering comprehensive support to their athletes.

See salaries and explore the career path for Marathon Coach

Wellness Coach

Wellness coaches help individuals adopt healthy lifestyle habits. This course equips wellness coaches with specific knowledge about nutrition for endurance activities. It can inform broader wellness recommendations. The course covers carbohydrates, fats, and proteins for runners. It also discusses the importance of daily nutrition. These topics are valuable for a wellness coach who works with clients interested in improving their overall health and fitness. This course provides a focused area of knowledge which can then be broadened to other aspects of wellness.

See salaries and explore the career path for Wellness Coach

Personal Trainer

Personal trainers design and implement fitness programs for clients. This course allows personal trainers to expand their services by offering tailored nutrition advice to runners. The course's emphasis on race-day nutrition plans and fueling strategies directly translates to practical guidance that a personal trainer can provide. The modules on supplements for runners and avoiding gastrointestinal distress are very valuable. This course offers a personal trainer specialized knowledge to enhance client outcomes.

See salaries and explore the career path for Personal Trainer

Health Educator

Health educators teach people about behaviors that promote wellness. They also develop and implement strategies to improve the health of individuals and communities. This course may be useful to health educators who want to focus on the role of nutrition in endurance sports performance. A health educator can use their knowledge of fluid guidelines and carbohydrate loading from the course to inform workshops, presentations, and one-on-one counseling sessions. It can also help them understand how to maximize performance.

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Corporate Wellness Specialist

Corporate wellness specialists design and implement programs to improve the health and well-being of employees. This course may be useful to wellness specialists looking to incorporate nutrition education for employees who are runners or interested in endurance sports. The specialist might adapt some of the content on hydration, fueling during runs, and post-run nutrition to create seminars or workshops for employees. This course helps corporate wellness specialists to give useful advice.

See salaries and explore the career path for Corporate Wellness Specialist

Nutrition Consultant

Nutrition consultants provide expert advice on diet and nutrition to individuals and organizations. This course may be useful to nutrition consultants looking to specialize in sports nutrition, particularly for runners. The course's comprehensive coverage of race-day fueling, pre-run nutrition, and carbohydrate loading provides a strong foundation for offering specialized guidance to runners. A nutrition consultant can use this knowledge to create meal plans and offer performance enhancing suggestions.

See salaries and explore the career path for Nutrition Consultant

Fitness Blogger

Fitness bloggers create online content related to exercise, nutrition, and overall well-being. This course may be useful to fitness bloggers interested in writing about marathon nutrition. The course provides factual information on hydration, fueling, and supplements, which are very relevant topics for runners. The blogger can translate this information into informative and engaging blog posts. In this way, the fitness blogger develops their own brand and engages with followers.

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Food Scientist

Food scientists study the chemical, physical, and biological makeup of food. They also devise new ways to process and preserve food. The marathon nutrition course may interest a food scientist involved in developing sports nutrition products like energy gels or drinks. The course’s examination of supplements, carbohydrate loading, and hydration informs the development of effective and palatable products for endurance athletes. To be a food scientist, one typically needs an advanced degree.

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Recreational Therapist

Recreational therapists plan, direct, and coordinate recreation-based treatment programs for people with disabilities, injuries, or illnesses. This course may be useful for recreational therapists working with clients who are interested in running or other endurance activities, particularly during rehabilitation. The information in the course helps them create adaptive and effective programs. They can also help patients maximize performance.

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Athletic Trainer

Athletic trainers specialize in preventing and treating injuries for athletes. This course may be useful to athletic trainers who want to expand their knowledge of the role of nutrition in athletic performance. The course’s modules on hydration, electrolyte balance, and avoiding gastrointestinal distress directly address common concerns athletic trainers encounter with runners. The trainer can make better recommendations with this knowledge.

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Registered Nurse

Registered nurses provide direct patient care, educate patients and families, and offer health advice and support. This course may be useful to registered nurses, especially those who work with athletes or patients with specific dietary needs related to exercise. The insights into hydration, pre-run nutrition, and race day preparation that they gain can be used to educate patients. Registered nurses are often on the front lines of care.

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Physical Therapist

Physical therapists help patients recover from injuries and illnesses through exercise and rehabilitation programs. Although a physical therapist focuses on movement and function, understanding the role of nutrition in recovery and performance may be useful. This marathon nutrition course may be useful, as it gives insight into the role that nutrition plays in the performance of endurance athletes. The section on post-run nutrition helps the physical therapist develop better recovery plans.

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Health Communications Specialist

Health communications specialists develop and implement communication strategies related to health topics. This course may be useful to health communications specialists who focus on translating complex nutritional information into messages that are easy for the public to understand. This helps them develop better content, and maximize performance of campaigns. The lessons can be adapted to suit different platforms.

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Marathon Nutrition

Conquer the Wall in Your Next Race

What's inside

Syllabus

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Reviews summary

Practical race nutrition for marathoners

Activities

Career center

Reading list

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