23. Race Week Ready: Nutrition Tips That Actually Work

This episode dives into what it really means to fuel like a runner—not restrict like a dieter. You’ll learn how to build a better relationship with food, why carbs aren’t the enemy, and how simple fueling choices can make your miles stronger and recovery faster. From pre-run snacks to post-race meals, we’re breaking down the science of performance nutrition into practical, real-life tips you can start using today

Race week is here and whether it’s your first race or your tenth, those final few days before crossing the start line can make or break your performance. In this solo episode, Brunch Running founder Alexandra Weissner shares her personal race week playbook, walking you through how to taper, fuel, and mentally prepare for your big day.From hydration hacks (hello, juice!) to carb-loading tips and mindset shifts that help you feel confident and calm, Alex brings you her real-life race week strategy - fresh off her 20-miler and leading into the Every Woman’s Marathon.

In this episode of The Brunch Running Podcast, we sit down with Sports Dietitian Stevie Lyn Smith to talk all things race day fueling because what you eat before, during, and after your run can make or break your performance. Stevie breaks down how to dial in your nutrition strategy for training and race day, shares how to avoid common fueling mistakes, and explains why eating enough is key to running your strongest miles yet. Whether you’re tackling your first 5K or training for a marathon, this episode will help you feel confident, prepared, and perfectly fueled from start to finish.

Running and yoga might seem like two very different worlds - one driven by movement and miles, the other grounded in stillness and breath but they actually make the perfect pair. In this week’s episode of The Brunch Running Podcast, we dive into how yoga can help runners build strength, improve flexibility, recover faster, and find a deeper sense of balance both on and off the road. Tune in and learn how to bring a little more flow to your miles.Listen in as we chat with Kelsey Ryan running enthusiast, studio manager at Out Here Yoga and lululemon Steamboat yoga ambassador.

This episode of The Brunch Running Podcast is brought to you by Minor Figures and their Dairy Disloyalty campaign. We sat down with Steph Traylor, owner of Dusky Grouse Coffee in Steamboat Springs, Colorado, to talk about two of their favorite things - running and coffee. From early morning rituals to community connections, this conversation dives into the rhythm and ritual that unite both worlds.Whether you’re a morning runner sipping your pour-over before the sun comes up, or a coffee lover looking for community, this episode will leave you craving a hot cup and a long run.This episode is brought to you by Minor Figures and their Dairy Disloyalty campaign—celebrating the creamy, plant-based goodness of oat milk. From your morning coffee to your post-run latte, Minor Figures is here to elevate your cup.

In this episode of the Brunch Running Podcast, Alexandra sits down with runner, coach, and content creator Rylee Jade to talk all things running fuel, training, and building a healthy relationship with the sport.Rylee shares how she fell in love with running during the pandemic, the lessons she’s learned from tackling everything from half marathons to Ironman, and why “proving herself wrong” kept her coming back for more. We dive into her viral gel review series, what she looks for when testing fuel, and how runners can train their stomachs to handle nutrition on race day.Whether you’re training for your first 5K or chasing a Boston Qualifier, this conversation is packed with practical tips, honest advice, and plenty of laughs.How Rylee went from “not a runner” to marathoner, ultrarunner, and Ironman finisherThe story behind her popular gel review videos and what she’s learned testing dozens of brandsThe truth about gel textures, flavors, and why fueling isn’t one-size-fits-allHow to “train your stomach” to tolerate fuel during long runs and racesWhy caffeine in gels can be both a performance boost and a bathroom riskPractical fueling strategies for different paces and distancesRylee’s current favorite gels (and the ones she’ll never try again!)What she’s training for this fall—including the Chicago, NYC, and Every Woman’s MarathonInstagram: @ryleejadeThe Feed: thefeed.comFollow Brunch Running on Instagram: @brunchrunningJoin us for weekly runs, shakeouts, and races: brunchrunning.comWhat You’ll Learn in This EpisodeConnect with RyleeLet’s Brunch Together

Your pelvic floor is more than just a muscle it’s the foundation of your running performance, injury prevention, and overall strength. In this episode of the Brunch Running Podcast, we sit down with Wendy Puckett, former D1 runner, coach, and creator of Ballzy, to talk about how to connect to your core, why the pelvic floor matters for both women and men, and practical ways to integrate this work into your runs and daily life. Get ready to feel lighter, stronger, and more in tune with your body while not peeing your pants on the run. Learn more about Ballzy and get access to the free core workouts here.

It’s every endurance runner’s favorite (and most dreaded) topic: tapering. As essential as it is, tapering can be one of the toughest parts of any training cycle, especially mentally. In this episode, we’re joined by sports psychologist Dr. Megan Cannon to dig into the mindset side of tapering. We all know the physical benefits, but how do we prepare ourselves mentally for this phase? Dr. Cannon has the answers you’ve been looking for.

In this episode of The Brunch Running Podcast we chat with the founder of Hydrate IV Bar about the role of IV therapy in overall health and wellness. Katie Gillberg shares insights into hydration, recovery, and preventative care, and how small shifts in how we take care of ourselves can make a big impact. Whether you’re a runner, an athlete, or just someone looking to feel your best, this conversation explores practical ways to support your body and lifestyle.

Ever wondered what makes a run club welcoming, fun, and supportive? In this week’s episode of The Brunch Running Podcast, Alex is joined by Colorado Springs run club leader Kimberly Valentine to break down the do’s and don’ts of run club etiquette. From how to support new runners to navigating pace differences, this conversation is packed with tips to help you show up as the best running buddy. Plus, we get to know Kimberly and wrap up with some fun rapid-fire brunch + running questions you won’t want to miss.