Runners

Kristen Ziesmer, Sports Dietitian - Hydrating When It's Cold

Hydrating When It’s Cold

Do you think hydrating isn’t as necessary when you’re exercising in cold weather? This video explains why proper hydration is even more important in the winter months, and how to calculate your needs. It’s common to think you don’t need to worry about hydration when it’s cold because you’re not sweating as much, but this …

Hydrating When It’s Cold Read More »

Kristen Ziesmer, Sports Dietitian - Electrolyte Needs for Endurance Athletes

Electrolyte Needs for Endurance Athletes

Understanding electrolyte needs is a big topic among the endurance athlete community, and for those just getting started in events such as triathlons and marathons. Low blood sodium, or hyponatremia is the main cause of muscle cramping, which every athlete wants to avoid. But even more importantly, sodium is directly responsible for muscle contraction including …

Electrolyte Needs for Endurance Athletes Read More »

Kristen Ziesmer, Sports Dietitian - 3 Hacks to Eliminate Piriformis Syndrome Pain

3 Hacks to Eliminate Piriformis Syndrome Pain

In this video clip, I demonstrate 3 easy ways to release tightness and eliminate pain from Piriformis Syndrome. Piriformis Syndrome is something that I personally struggled with from having two kids, and it’s very common in athletes, runners, hikers, weight lifters and impacts anybody who’s active. What is the piriformis muscle? Your piriformis is a …

3 Hacks to Eliminate Piriformis Syndrome Pain Read More »

Staying Hydrated: A Step-By-Step Approach to Calculating Sweat Rate

Have you considered what your sweat rate is, and how it can easily cause dehydration? You don’t have to stand outside long to know that summer is in full-swing.  It’s this time of year that I ask myself why I even bother showering. I sweat just standing out there! Unfortunately, we can’t stop the sweating. …

Staying Hydrated: A Step-By-Step Approach to Calculating Sweat Rate Read More »

Kristen Ziesmer, Sports Dietitian - A Scientific Approach to Low-Carb Diets in Endurance Athletes

A Scientific Approach to Low-Carb Diets in Endurance Athletes

Training on a low-carb diet? Learn the science behind why high-fat / low-carb diets fail to support endurance athletes. Let’s review on a more scientific level about the effects of low-carbohydrate diets in endurance athletes. Also, check out this post by Guest Blogger, Hannah Giangaspro, Exercise Science and Nutrition Intern, where she shares how a …

A Scientific Approach to Low-Carb Diets in Endurance Athletes Read More »

Kristen Ziesmer, Sports Dietitian - My Experience as an Endurance Athlete on a Low-Carb Diet

My Experience as an Endurance Athlete on a Low-Carb Diet

Guest Blogger, Hannah Giangaspro, Exercise Science and Nutrition Intern shares how a low-carb diet impacted her performance as an endurance athlete. As an endurance athlete and Exercise Science major, I started hearing quite a bit about this high-fat, low-carb diet within the past few years. The theory behind it is strong: eat as little carbs …

My Experience as an Endurance Athlete on a Low-Carb Diet Read More »

Kristen Ziesmer, Sports Dietitian - The Endurance Athletes Guide to Fueling Early in the Season

The Endurance Athlete’s Guide to Fueling Early in the Season

Fueling early on in the season requires a different approach for endurance athletes, than the middle and late season. A solid sports nutrition plan can make or break your performance. You have your race calendar all mapped out with you’re A race and all the little ones that will be part of your training schedule. …

The Endurance Athlete’s Guide to Fueling Early in the Season Read More »

Kristen Ziesmer, Sports Dietitian - Perform Like a Pro - Power Boosting Leg and Core Workout

Perform Like a Pro: Power Boosting Leg and Core Workout

ATTENTION: IF YOU ARE AN ENDURANCE ATHLETE THIS IS A MUST READ! Bikers, swimmers, and runners… that means you! When I was a triathlete, I thought the key to success was pounding the pavement for miles and miles, stretching and rolling out afterwards, and nothing else (except a 20-mile bike ride on Sunday… that was …

Perform Like a Pro: Power Boosting Leg and Core Workout Read More »

Kristen Ziesmer, Sports Dietitian - Training Guide-Heat Acclimation

Training Guide: Heat Acclimation

Melting in the summer heat while training? Learn key tips for heat acclimation, for safer training and better performance for elite athletes. Chris Giblin with Men’s Fitness Magazine explains how heat acclimation training can help boost fitness performance in his article, The Heat Wave Workout: How to Train in Hot Weather. A study performed at …

Training Guide: Heat Acclimation Read More »

Improving your distance running

Improving Your Distance Running: Lift More than Just Your Feet

Wondering how you could cut down the time in your next half marathon? Try resistance training! Now we know what you might be thinking “well I can’t lift weights because it will just make my time slower!” The truth is that research shows no evidence of resistance training having a negative effect on endurance performance. …

Improving Your Distance Running: Lift More than Just Your Feet Read More »