Eating on the Run

Running on an empty stomach can cause you to run out of energy way before you are done, but many morning runners find it hard to eat at 5AM when they’ve only been up for 20 minutes. Plus, eating immediately prior to a run can cause cramping or other digestive issues. If you’re planning a long run in the morning, here are some ideas for a pre-run snack which shouldn’t make you feel too full, but will give your body some fuel to burn.

It’s best to stick with foods high in carbs, but fairly low in fat and fiber. Some good examples include:

• Half a bagel or English muffin with peanut butter


• Small bowl of cold cereal


• Banana with an energy bar


• Apple slices with peanut butter

If you can, allow yourself at least thirty minutes to let your snack digest before you head out the door. Not only will you feel better, but you’ll have the fuel you need to keep you going.

Shout Out for Shamrock!

This weekend marks the 40^th annual Shamrock Marathon Weekend, and we’d like to take a moment to say THANK YOU to the 100 totally awesome Team In Training participants from VA and DC who will be walking or running in either the half or full marathon. Together, they have raised an amazing $200,000 for The Leukemia and Lymphoma Society! Way to GO!

Thanks also to the coaches, mentors, and other volunteers who have helped them along their journey. We are proud to be part of a team with such dedicated, hard-working people. Together, we can and will accomplish great things!

For all you Shamrock runners and walkers, here’s to a great run and a terrific Shamrock weekend! We’ll see you all out on the course Sunday morning—we’ll be the ones making all the noise!!!!

GO TEAM!!!!!!!!!!!!!

Words to Run By

Sometimes, all you need for motivation are the right words to put you in the mood for running. Here are a few running quotes to inspire, enlighten, or just make you smile.

"If you run, you are a runner. It doesn't matter how fast or how far. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." ― John Bingham

"Even if you fall flat on your face, at least you are moving forward." - Sue Luke

"The longer the race, the shorter the champ." –Manciata

"If the hill has its own name, then it's probably a pretty tough hill." - Marty Stern

"I run so my goals in life will continue to get bigger instead of my belly." - Bill Kirby

"There ain't no shame looking at a good runner's back. Now, if the runner sucks, that's something else entirely…" - The Rage, Training Tips "Comeback"