The Fueling Forward Podcast

In this Q&A episode, I answer questions that have been submitted by listeners.Today's questions include:I'm a high school runner with a super early lunch period at 10:15am and I'm having trouble figuring out how to eat leading up to a 3:30pm practice. Do you have any tips or advice?Can you share your opinion on energy drinks?I'm a new college graduate running 95 miles per week, do you have any advice for how to get into a better fueling routine without the structure of school? Also, should I be eating less or feeling less hungry on my shorter easy run days?I’m trying to walk onto my university’s cross country team next year and I know you mentioned you went through a similar process. Do you have any tips?If you're interested in making a donation to enter to win the Race Day Package giveaway, you can make a donation HERE.Thanks so much to everyone who has submitted questions so far! If you would like to submit a question for a future Q&A episode, you can do so on my website HERE or email me at fuelingforwardpodcast@gmail.com.

This episode is an interview with professional runner, Emily Infeld. Emily grew up in Ohio, where she found her love of running through weekend races with her dad. She went on to run collegiately for Georgetown, where she was a 14x All-American and an NCAA indoor 3k champ. Emily signed a contract with Nike right out of college and joined Bowerman Track Club, where she trained for the majority of her career. Emily was the 2015 Bronze Medalist in the 10k at the World Championships in Bejing, and she went on to become an Olympian in 2016 in the 10k. Emily recently signed with Brooks, and at 35, won her first ever US title at the USATF championships in the 10k, qualifying her for the World Championships that will take place in Tokyo beginning 9/13.In this episode, we talk about:How a slow introduction to the sport allowed Emily to avoid injury and burnout, and to decide to run at the collegiate levelWhat is was like running for a college coach who encouraged longevity in the sport and how that environment taught Emily to balance life outside of runningHow body comments lead to some under fueling that resulted in back to back bone stress injuries, and what she learned throughout that experienceWhat it felt like to win her first US title, and how special that moment was to herHow she uses ChatGPT to track her carb intake to make sure she's eating the amount of carbs she needs to best support her trainingWhy it's so important to her to be surrounded by a network of people who love and support her, and how this has led her to be the happiest and healthiest she's ever beenIf you would like to keep up with Emily, you can find her on Instagram or TikTok @emilyinfeld. If you'd like to cheer for her at the upcoming World Championships, she will be competing in the women's 10k in the evening session on day 1 9/13.

This week's episode is a Q&A where I answer questions submitted by listeners. The questions I answer in this episode include:My hemoglobin A1C came back as high in my most recent blood test and my doctor suggested I cut back on carbs and sugar. As a long time runner, can you help put this advice into context? I want to ensure I'm fueled but not negatively impacting my blood sugar.I'm a high school runner currently dealing with a bone stress injury and also trying to get my period back. Do you have any advice for how to fuel and cross train for this?I'm a division 1 college athlete currently studying abroad and preparing food for myself for the first time. I'm noticing that I'm struggling more with my relationship with food since I have to think more about what I'm eating and preparing, and also have noticed my body shifting. It's also hard because I have non athlete roommates that I compare my food intake to. Do you have any advice on how to navigate this?As a high school cross country coach, what advice would you give to the parents of high school runners to help them stay healthy, have fun with the sport, and fuel themselves well?If you would like to submit a question for the next Q&A episode, you can do so on my website at www.fuelingforward.com under the podcast tab, or you can email me at fuelingforwardpodcast@gmail.com.If you would like to make a donation to help support my fundraising efforts for TrackGirlz as I prepare for the NYCM, you can do so HERE. Every $50 donated = 1 entry to win a race day support package that includes a pair of Hettas shoes, a t-shirt, a race day fueling strategy session with me, and more goodies from brands who believe in supporting women in sport.

This is the first ever live recorded episode of The Fueling Forward Podcast! In partnership with Hettas, I had the opportunity to travel to Geneva, OH to be a part of the Women's Decathlon World Championships weekend. I got to talk with the event founder, Lauren Kuntz, who was a D3 All-American in the pole vault while at MIT. After coaching while in grad school at Harvard, Kuntz became frustrated that she wasn't allowed to compete in the 10 event decathlon that included the pole vault because it was reserved for the men. Lauren became an advocate for allowing women into events such as the decathlon and double decathlon, which led her to create the World Championship event. Lauren is working to show that women are just as capable as men at competing in the 10 event decathlon, and belong in all spaces of the sport. You can learn more about the event HERE.In addition to hearing Lauren's amazing story, you'll hear some track side interviews from some of the athletes competing in the event. Special thanks to the following athletes (in order that they appear):Amanda PaskoKatie StrausDelaney StrausCaitlin FertigRebecca de la TorreKendra LegerKiara Harrod**Raphaelle Rolnin**Anaik Precision**** these athletes completed interviews but due to audio issues were not able to be included in the final episode.

Today's episode is a Q&A where I answer questions that have been submitted by listeners. The questions I answer in this episode include:I'm a college coach and my athletes just started double threshold days. What should fueling and refueling look like around these sessions, and should they be taking in carbs/electrolytes during?I'm a high school runner with a big appetite, and I find myself comparing how much I'm eating to friends and family and feeling bad about eating more than them. Do you have any tips on how to deal with food comparison?Do you have any advice on how to take gels? I've never eaten anything while running before and I'm not sure where to start.I have dealt with chronically low ferritin for years despite supplementation. My ferritin recently increased from 20 to 23 after 3 months, and I was hoping it would increase faster than that. Is this typical? Should I try to get an iron infusion?Thanks so much to everyone who has submitted a question! If you would like to submit a question for the next Q&A episode, so you can do so on my website HERE.

This episode is an interview with professional runner for Saucony, Grayson Murphy. Grayson grew up playing soccer, and even went on to play soccer in college. When she decided college soccer wasn't for her, she walked on to her college's track/xc team. Grayson went from having no experience with running and running 1 mile at a time to becoming a 5x D1 All-American at the University of Utah. Grayson signed a professional contract soon after college, and has competed in a wide variety of events. She finished 6th in the steeplechase at the 2021 Olympic Trials, is a 5x US mountain running champ, and 2x World mountain running champ. Grayson is also the owner and founder of Wild Strides Paper Co., which sells training logs and stationary for runners and recently started offering coaching.In this episode, we talk about:What it was like to switch sports while in college and walk on to a team to compete in a sport she had never done beforeHer transition from collegiate to professional running, and how Grayson has found to love trail and mountain runningHow the process of learning how to fuel during runs has been a crucial to her success as a trail and mountain runnerGrayson's struggle with health issues and having to advocate for herself to ultimately get her recent diagnosis of Crohn's DiseaseWhy it's important to Grayson to have life outside of running, and how founding her business Wild Strides Paper Co. allows her to have balanceIf you're interested in keeping up with Grayson, you can find her on Instagram @racin_grayson or on her blog HERE. Don't forget to check out Wild Strides Paper Co. for some super cute training logs and stationary!

In today's Q&A episode, we cover some really great questions including:Do you have any advice on how to navigate fueling in the off season? I have a fear of gaining weight and losing fitness, and it's making me really anxious.I was just diagnosed with a bone stress injury in my femur, and I heard that caffeine can lead to bone loss through blocking absorption of calcium and other minerals. I've upped my intake over the last year, do you think this could have contributed to the bone injury?I always find myself bingeing on something at night, even after a delicious dinner. Do you have any tips for how to avoid bingeing every night?Is race weight an important thing? If so, how can you figure out your race weight and get there in a healthy way?Thanks so much to everyone who has submitted questions so far! If you would like to submit a question for the next Q&A episode, you can do so on my website HERE or you can email me at fuelingforwardpodcast@gmail.com.

This episode is an interview with strength and conditioning specialist, Chris Lee. Chris was a D3 collegiate swimmer while at Montclair State, and after college he moved to Boulder, Colorado to pursue competitive triathlon. After getting his CSCS certification, Chris founded Kinesis Integrated. Kinesis Integrated provides personalized, science-backed strength training for endurance athletes, and they offer both in-person and app-based support. He recently created the Kinesis app, which integrates data from your watch to create a personalized and dynamic strength training program for you and your personal goals!In this episode, we talk about:How growing up with health issues that prevented him from being as active as he wanted made Chris interested in human movementGetting into swimming as a way to strengthen his lungs and body, and how that led him to the sport of triathlonWhat is means to be a certified strength and conditioning specialist and how he applies his knowledge to meet the unique needs of endurance athletesWhy strength training is so critical for endurance athletes, and why being strong is an asset rather than something to avoidHow Chris has seen fueling impact performance in endurance athletes and why it's something he encourages all athletes to focus onLinks from the episode:Kinesis IntegratedKinesis App

Today's episode is a Q&A where I answer questions that were submitted to me by listeners.Questions answered in this episode include:I'm a high school xc athlete who had a disappointing track season, I found of my ferritin was a 3 and I'm a plant based athlete. What can I do to help improve my iron?What are your thoughts on syncing your fueling to your menstrual cycle, specifically to help with PMS symptoms?I'm a high school xc coach struggling to get athletes and parents to buy into the importance of nutrition. What can I do to help these athlete, specifically the girls, with their fueling?What can you to do help prevent urgent bathroom stops on runs? The links mentioned in today's episode include:Free monthly newsletter: subscribe HEREWeekly newsletter, Sunday Brunch Club, subscribe HERE and get a free 2 week trial!Donate to help Katie Rainsberger with her research efforts HEREProject RED-S resources: https://red-s.com/If you would like to submit a question to be answered on air during the next Q&A episode, you can do so on my website HERE or you can email me at fuelingforwardpodcast@gmail.com.

This episode is an interview with professional runner for Nike, Sinclaire Johnson. Sinclaire is a Florida native who switched from lacrosse to running in high school. She earned a full ride scholarship to Oklahoma State University, where she was a 2 time All-American and the 2019 NCAA champion in the 1500, setting the NCAA championship meet record that still stands today. Sinclaire signed a professional contract with Nike right after college and has been with them for 6 years, during which she has been a 3 time World Championship qualifier. Sinclaire found herself not happy in her training environments and struggling with injuries, so this past year made the transition to being coached by her fiance, Craig Nowak.In today's episode, we talk about:How Sinclaire grew up with a healthy relationship with food and how she appreciates the environment her parents created for her and her brotherHer first experience with fueling and performance, during which she found herself restricting food intake and struggling with injury and burnoutHow concern from her coach inspired Sinclaire to make some fueling changes, and once she made these changes she found herself happier, healthier, and an NCAA championA rocky transition into professional running, including frustrating injuries. She shares some insights for navigating injuryWhy she's loving being coached by her fiance, and how important it is to her to have a coach that allows for collaborationHow cooking has helped her improve her relationship with food, and how it's helped her to see food not just as fuel but also as a way to connect with peopleYou can keep up with Sinclaire on Instagram at @sinclairejohnson.

In this Q&A episode, I'm answering questions submitted to me by listeners. Today's questions include:How should I fuel before and after an evening training session if I'm running at night around 7-9pm?I've heard you mention that artificial sweeteners can impact gut health, can you expand on this and does that mean I should stop putting stevia in my coffee?I've been working on adding more carbs and have been feeling better with my energy levels and on runs, but I've also noticed some bloating and that I feel heavier. Is this normal?I'm a high school upperclassman and have never gotten my period, is this amenorrhea? And if so, what can I do that would help me get my period and still be a successful runner?Thanks so much to everyone who has submitted questions! If you would like to submit a question to be answered during the next Q&A, you can go to my website www.fuelingforward.com under the podcast tab or email me at fuelingforwardpodcast@gmail.com.Links from today's episode:Apply for the Fall Marathon Group Coaching Program HEREDonate to help me raise money for Trackgirlz as a NYCM charity runner HERE!

This episode is an interview with mom of 3 and professional runner, Steph Bruce. Steph grew up in Arizona, where finding running in high school led her to a successful D1 career at USCB, including achieving All-American honors. Steph went on to run professionally, and has 3 US titles and over 30 US championship showings between the track and the roads. Steph ultimately transition to the marathon, and has an average time of 2:31 over 20 marathons. Aside from running, Steph is a mom of 3, a co-founder of Picky Bars, and the founder of Grit Running.In this episode, we talk about:How losing her dad at a young age reminded Steph that life is short and it's important to focus on the things that you loveWhat her transition into collegiate athletics was like and what she learned that looks don't tell the whole storyWhy having a regular menstrual cycle is so important and what that means for health and performanceStruggling with injury going pro and co-founding Picky Bars with another injured runnerThe ups and downs of marathon fueling, and how perfecting her in race fueling plan is still a journey that she's onWhat her transition to Tracksmith has looked like and how she's giving back to the sportYou can find Steph on Instagram or X at @stephrothstein and you can learn more about her adult summer camp and coaching business at www.stephbruce.com

This week's episode is a Q&A! I answer questions that have been submitted by listeners, and today's questions include:What can I expect physically and mentally when returning from a period of underfueling or RED-S? How long will it take to feel normal?I have big goals in the sport but am not really a stand out runner. I know you were a walk on, so do you have any advice for a runner that wants to get better? I've heard that using sugar based gels during runs can cause gut issues and damage. How should I add fuel during my runs without increasing my risk for these things?I've been really struggling with a low appetite the last few weeks. What could be causing this and do you have any suggestions on how to continue to fuel even if I don't feel like eating?

This episode is an interview with former professional runner and soon to be registered dietitian, Alexa Efraimson! Alexa grew up in Washington, where she found running through soccer. She excelled quickly in the sport, and ended up signing a professional contract with Nike right out of high school at age 17. Alexa was a 2x member of Junior Team USA and is still the junior American record holder in the 1500. She was a member of Team USA in 2019 at the PanAm games, where she earned a bronze medal in the 1500. All throughout her time as a professional runner, Alexa struggled with her relationship with food and body image which she feels may have negatively impacted the length of her career. She ultimately stepped away from competitive running in 2022 after a traumatic family event, and ended up pursuing a career in nutrition. Alexa earned her Master's in Nutritional Sciences and Nutrigenomics, completed her dietetic internship, and will be sitting for her RD licensure exam this July.In this episode, we talk about:What it was like going pro at a young age, and how she quickly found her relationship with food and weight sufferingNavigating thoughts of needing to be smaller and to eat less in order to be faster, and advice she would give young athletes who want to see immediate successThe mental load that comes with food and body image struggles, and how it can take away from your relationships, love of the sport, and quality of lifeWhat led Alexa to her decision to retire from professional running, and how she is navigating body and identity changes after sportHow Alexa has worked towards healing her relationship with food and body image, and advice for athletes struggling with body changesWhat a career in nutrition means to her, and what her journey has looked like in pursuing the RD credentialIf you would like to keep up with Alexa, you can find her on Instagram at @alexaefraimson.

Today's episode is a Q&A with me, Maddie Alm, registered dietitian and former professional runner. I'll be answering questions submitted to me by listeners, and today's questions that I answer include:I've always had a regular cycle so assumed I was fueling properly, but after struggling with fatigue and realizing I needed to eat more I was wondering if there are other ways I can tell if I'm under fueling?I'm a high school coach and I saw other teams having their athletes use sodium bicarbonate before races. Can you talk about if this is appropriate for high school athletes or what else they should focus on?As a postpartum runner, do you have any advice on what labs I should be getting tested or how to go about doing so when my doctor isn't very open to ordering labs for me?Most of your podcast talks about the dangers of under fueling, so does this mean it's always a bad idea to try to lose weight as a female runner? Is it every appropriate and if so how would I go about doing that?Thank you so much to everyone who has submitted questions! If you would like to submit a question for the next Q&A episode, you can do so on my website www.fuelingforward.com under the podcast tab or email me at fuelingforwardpodcast@gmail.com. If you are interested in checking out either group program I mentioned at the beginning of the episode, you can find those on my website under the group coaching programs tab. Lastly, if you are interested in donating to help me fundraise as a New York City Marathon charity runner for TrackGirlz, you can do so HERE.

This episode is an interview with Kara Goucher. Kara lives in Boulder where she is a wife and mom, and a Track and Field analyst for NBC Sports. Kara grew up in Minnesota, finding the sport of running through her grandpa, then went on to run for the University of Colorado where she was a 3x NCAA champion. After college, Kara went on to run professionally for Nike Oregon Project, and was a 5x member of Team USA including a 2x Olympian and World Silver Medalist. While at NOP, she suffered years of abuse at the hands of coach Alberto Salazar and went on to co-author the book, The Longest Race, about her experience. She gave birth to her son, and competed at the Boston Marathon just 4.5 months after he was born due to pressure from her sponsor. Kara ultimately left Nike and continued to run professionally for Oiselle, finishing a heartbreaking 4th at the 2016 Olympic Marathon Trials. Kara was recently diagnosed with repetitive exercise dystonia, and has gone back to her roots of running for the love of the sport.Kara shares her inspiring story, and topics we discuss include:How her relationship with food that formed from an early age growing up in the midwest helped her throughout her running careerHer period of under fueling due to the misconception that lighter would be faster, and the impact that had on her body long termHow finding cooking during an injury and time away from sport helped her improve her relationship with food and find purpose outside of runningKara's experience in a toxic team environment with coach Alberto Salazar, including her experience with body shaming and controlled food intakeWhat is was like being forced back into running 1 week after giving birth and the pressure she experienced from her sponsor to come back on an unrealistic timeline that was ultimately detrimental to her healthWhat it's like raising a son who also loves to run, and how she's allowing him to make the decisionsNavigating a neurological condition that impacts running, and what running means to her nowA special thank you to Hettas for sponsoring today's episode! You can learn more about the shoe designed specifically for women on their website HERE.

This week's episode is a Q&A with me, your host, Maddie Alm. I start the episode by giving a quick update on how I'm preparing to train for NYCM (spoiler alert, it's not much). Then, I'm answering questions that have been submitted by listeners.Today's questions I answer include:As a busy student athlete, I know some days I'm not getting enough in because of my busy schedule. Should I be worried about within day deficits, and what can I do about it? Also, do I need to be buying organic produce on the budget of a student athlete?What are your thoughts on using pure maple syrup during training or racing as a source of fuel?I'm training for a marathon and I noticed I gained about 5lb, is this normal or does this mean that I'm over fueling?Is there any research behind creatine use for endurance athletes, and is it something I should incorporate or is it just another social media fad?Thank you to everyone who has submitted questions! If you have a question that you'd like to submit for future Q&A episodes, you can do so on my website at www.fuelingforward.com under the podcast tab or email me at fuelingforwardpodcast@gmail.com.If you're interested in either group coaching program mentioned in today's episode, you can learn more about those on my website HERE.

This episode is an interview with professional runner representing Puma and mom of 4, Sara Vaughn. Sara was born and raise in a small town in Nebraska, and after finding running in high school she went on to become an All-American for CU. While at CU, she unexpectedly became pregnant her junior year and had her first daughter, Kiki, as a collegiate athlete. Sara went on to compete in everything from the 800 to the marathon, representing Team USA at 2 world championships in the 1500. In 2021, Sara transitioned to the marathon and won her debut at CIM in 2:26:53, one of the fastest debuts by an American. She has placed top 10 at both Chicago Marathon and New York City Marathon, finishing as the top American woman at NYCM in 2024.Sara shares her inspiring journey balancing life as a mom, professional runner, and real estate agent. We talk about:How Sara formed a healthy relationship around food and body image growing up in the midwest, and how that carried over into college and beyondWhat is was like navigating unexpected pregnancy as a collegiate athlete, and how she and her husband used that experience to help others by creating the Vaughn Childcare FundHow she has navigated running and fueling through pregnancy and postpartum, including words of wisdom for other momsWhat her transition to the marathon was like and how her fueling approach has shiftedHow she creates a healthy environment around food for her kids and a safe space for them to explore all foods without guilt or shameIf you want to donate to the Vaughn Childcare Fund you can do so on their website. You can keep up with Sara and her family on Instagram at @smevaughn.

Today's episode is a Q&A with me, Maddie Alm, registered dietitian and former professional runner. I'm starting off today's episode with an exciting announcement, then I'm answering questions that have been submitted to me by listeners. Questions answered in this episode include:What are your thoughts on incomplete vs. complete proteins and leucine content of plant based proteins?As a plant-based, high mileage runner I'm worried this could be affecting my training or increasing my risk of injury, do you have any advice or suggestions?I am newer to running and run slower paces, so I struggle with accepting the fact that I need to eat more, especially when it comes to carbs, because I don't consider myself a real runner. Do you have any advice or guidance on how to make sure I'm still getting enough for overall energy?I'm currently in my first trimester of pregnancy and was wondering how nutritional needs change as the pregnancy progresses and are there any special considerations for active women?My husband and I area trying to conceive, and I've heard you're supposed to limit refined carbs to prevent gestational diabetes. Is this true and how would I go about doing that?If you would like to submit a question for the next Q&A episode, you can do so on my website at www.fuelingforward.com under the podcast tab or you can email me at fuelingforwardpodcast@gmail.comIf you are interested in donating to TrackGirlz for the New York City Marathon, you can donate HERE. Thank you so much!

This week's episode is the first of my May series, Mother Runners, where runners who are also moms share their experiences navigating this time in their life. Today's guest is Reilly Beatty, a registered dietitian, owner of Reilly Beatty Sports Nutrition, and new mom to her first daughter who was born just over a year ago. Reilly played D1 soccer at NC State, and found her way to running after college. She has recently gotten into longer distances like the half marathon, and will be racing the 2025 New York City Marathon this fall!In today's episode, we talk about:How sports can create a toxic culture around health and body image, making athletes feel like they need to look a certain way to be successfulReilly's experience struggling with food and body image as it related to sport, leading her to lose her period and experience a major injury her senior seasonHow Reilly was able to get her period back and find a healthy relationship with runningWhat her journey has looked like postpartum and how she has learned to appreciate her bodyIf you want to keep up with Reilly, you can find her on Instagram at @easy.sports.nutrition or head to her website (https://reillybeatty.com/) to learn more about RBSN and their period recovery program!