Your Training Is Dialed In. Your Nutrition Is A Coin Flip.
A free workshop for Lake Norman runners at Charlotte Running Company. Eight things that fix how you fuel — from the four pillars of health to how your own DNA changes what works for you.
Plus over $40 on your chair: free samples, a health assessment, a race coupon, and CRC discounts.
Save My Seat — It's FreeNo cost. No card. Seats are limited.
You Know Your Splits. You Know Your Cadence. You Know Exactly How Many Weeks Until Race Day.
Then somebody asks what you eat before a long run and you go, "uh… a banana?"
That's not a knock. That's most runners.
Training advice mostly agrees with itself. Nutrition advice argues with itself.
Carbs are fuel. Carbs are the enemy. Fat-adapt. Carb-load. Fasted runs. Beet juice. Somebody's cousin swears by pickle juice.
So you guess. You copy your training partner. And you hope your stomach cooperates on race morning.
Here's the part nobody tells you.
Your training partner's plan might not be wrong. It might just be wrong for you.
That's not an opinion. It's testable. And that's what this workshop is about.
Eight Things. In This Order.
The Four Pillars Of Health
Everything else sits on these four. Most runners have three dialed and one ignored — and it's usually not the one you'd guess.
All Food Is Energy
Not good food and bad food. Energy. Stop moralizing what's on your plate and the decisions get a lot simpler.
Food Is One Or More Of Three Things
Carbohydrate. Protein. Fat. That's the whole list. Learn to see them and you can read any food in ten seconds.
Timing Matters
Same food, different clock, different result. Before, during, and the recovery window most runners skip.
Design Your Day
You'll build a real day around your real run. 5 a.m. or 6 p.m. Desk job, shift work, kids, all of it.
Weight Loss / Weight Gain
The thing runners ask about most and get the worst advice on. Covered as fueling, not as restriction.
Solutions
What to do Monday. Not theory, not someday.
Make It Personal
Why your training partner's plan didn't work for you — and what your own DNA has to do with it. This is the part people stay after to ask about.
A one-page fueling framework you can use on your very next long run. So the next time you're standing in your kitchen at 5 a.m., you're not guessing.
You're Not Leaving Empty-Handed
Every seat comes with free samples, a health assessment, a coupon for one of our races, and discounts at Charlotte Running Company. Over $40 worth.
It's yours for showing up. That's the only requirement.
One per person, while they last.
Probably You.
- You're training for your first half and the nutrition part is the scariest part
- You've bonked, and you'd like to never do that again
- Your stomach has betrayed you mid-race and you still don't know why
- You've plateaued and you're pretty sure it's not your training
- Things that used to work stopped working
- You've googled "what to eat before a long run" at 10 p.m. more than once
Who it's not for
Anyone looking for a diet, a cleanse, or a 30-day challenge. We talk about weight, up and down, because runners ask. But we talk about it as fueling, not restriction.
We've Watched Thousands Of Runners Hit Mile 10.
We're Kim and Z. We run Epic Sports Marketing — the Lake Norman Half Marathon Series, the Wildman, the Forest Run, and a Turkey Trot that just hit its 20th year.
We've watched the same thing happen over and over at our finish lines: people who trained beautifully for twelve weeks come apart in the last four miles. Not because of their legs. Because of what they did or didn't eat.
We got tired of watching it. So we went and learned this properly.
This is what we wish somebody had handed us years ago. It's free because we'd rather you finish strong than owe us anything.
— Kim & Z
Everything You Need To Know
6:30 – 7:30 PM
146 Mooresville Commons Way, Suite I
Mooresville, NC 28117
Save My Seat
Free · Tuesday, Sept 15 · Charlotte Running Company
The Ones Everybody Asks
Is it actually free, or is it "free"?
Actually free. No cost, no card, nothing to buy at the door — and you leave with over $40 of stuff.
So what's the catch?
No catch. We'll cover DNA-based nutrition testing because it's part of the material, and some of you will want to go further with it. If you do, we'll tell you how. You won't get cornered.
Do I have to be a "real" runner?
If you move, you're a real runner. Walkers, ruckers, first-timers, back-of-the-packers — all welcome.
Can I bring my spouse / training partner / run club?
Please do. Just register each person so we know how many chairs to set up.
What if I can't make it?
Register anyway, then reply to your confirmation and tell us so we can free up the chair. You'll still get the one-page framework.
Where do I park?
Mooresville Commons. Plenty of it, and it's free — park anywhere in the lot and walk to the shop.
Your Next Long Run Is Coming.
Show up to it knowing something you didn't know last week. Eight topics. Free. Tuesday, September 15 at 6:30 at Charlotte Running Company. If you've spent twelve weeks training and thirty seconds thinking about fuel, this is how you fix the ratio.
You can do this.
Save My SeatTuesday, Sept 15 · 6:30 PM · Mooresville, NC