Runner Q&A with Sports Dietitian Stevie Lyn Smith: Carbs Per Hour, Ferritin, Burnout, and First Marathons
The Running Explained PodcastShow Notes
We did an old fashioned listener Q&A, and because you all sent in a stack of nutrition questions, we called in the big guns: sports dietitian Stevie Lyn Smith, RD, CSSD, back for round two. Coach Amanda and I cover the coaching side while Stevie brings the fueling science. We get into how many carbs per hour you actually need on long runs (and why the answer is a range, not a flex), how to juggle fast 5Ks, marathons, and heavy lifting by building training seasons, and how to keep burnout from wrecking your year. Amanda goes on a legendary rant about lottery FOMO. I explain resiliency data points and why belief beats hard work at your absolute peak. Then we help a first time Philly marathoner avoid the mile 20 wall, dig into the new ASH ferritin guidelines (and why ferritin alone does not tell the whole iron story), and answer the big one: can you safely cut weight before a marathon? Spoiler: Stevie said yes to cutting a bagel. That is it.
Today's episode is sponsored by CEP and Running Explained listeners get 15% off their entire order when shopping CEP Running online through November 15! Shop CEP Running or enter code LRL-NYC-15 at checkout.
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Listener questions answered: 1. How many carbs should I take on long runs for my December half marathon? 2. I love fast 5Ks, long distance, and lifting heavy. How do I prioritize? 3. How do you keep from burning out? 4. How can I help my brain catch up to my running and believe in myself more? 5. I'm running my first full at Philly. How do I push without hitting the wall at mile 20? 6. Why do runners need higher ferritin levels than non runners? 7. Can I safely cut weight before a marathon for performance? Resources and links • Ferritin, Iron, and Anemia with Callie Roseland: • Back to Back Marathons with Coach Corky • Stevie on Instagram: @stevielynlyn | Website:stevielynrd.com • Running Explained coaching and training plans: runningexplained.com • Send us your questions: [email protected] Check out our new Kickstart Program Enjoyed this format? Rate and review the show and tell us. If you want more Q&A episodes, we will make it happen.
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