beth baker


NEWS FLASH!!!! Did you hear about the newest thing that can improve your metabolism, boost your speed and make you fly for all runs?

Dirt! Fresh DIRT! It is the answer to all your running needs.

The only drawback is it tastes like… Guess what? Dirt. 

Totally kidding!! But, did I have some of you? For like 2 milliseconds? And if it was true, what kind of dirt? I mean if it made all runs amazing…

So now we have come to, “what the heck to eat.” Good news, it's not dirt. Although, some of those bars out there, claiming all those things above... They come a close second, amiright?

When speaking to new runners, or rubies, there are some simple guidelines to follow. NOTE: This is for us recreational runners who just want to know what to eat so we don't feel like dirt or need to find an emergency port-o-potty in the middle of a are the rules of thumb. 


  • Carbohydrates before. Around 45-60 minutes beforehand. Just one serving too, and stick to something easy to digest (toast, banana, cereal). No beer, not a deep dish pizza… I have done meticulous personal trials with these, and have had very bad outcomes. You are welcome. 
  • Protein after. Your body has this magical 30 minute window where it becomes a sponge for all things to help replenish your body. I like string cheese or a egg. Even if you aren't hungry, try to get something down. It will make you feel better for the rest of the day.  
  • Gotta GO? Stay away from high fiber items of food before your runs. I had a friend who plowed through a huge bowl of cherries before her first 10k, but it became a race to the next honey bucket. You get the picture. 
  • Hydrate! Water helps everything! Skin, muscles, and your overall machine of a body. Tip! Drink all through the day, and not all at once. Chugging water will lead to cramps and side stitches. 
  • 1 mile = 100 calories. That's it. Granted your overall metabolism is boosted, but as far as the actual running, that's all it is. It's a good thing to keep in mind when fueling your runs. You might need to rethink that cheeseburger, fries and margaritas after your next 5k fun run. 

Of course, this is just the tip of the iceberg, and everyone is different. I like the 3T's: Test. Train then Take Notes: Find out what works and stick to that. 

Tweet me with specific Q's at @runningevolve. Now, go run!


jacquelyn scofield