FUEL TO RUN COURSE

Whether you’re training for your first 5K, want to run more than 8 miles without knee pain, or are a serious marathon runner…

This course will teach you when, what, and how much nutrition you need as a runner to improve mileage, run times, and prevent injuries without obsessing over every calorie you eat.

If you’re like any of the 100s of runners I’ve coached over the years, I’m guessing you’ve spent some time Googling “best nutrition plan for runners” or have tried to piece together information from your favorite sports nutrition experts on social media.

The problem with these recommendations are:

  1. You could be getting information from someone who doesn’t actually know what the heck they’re talking about, or

  2. You could follow recommendations not geared toward the distance you’re running or your training schedule.

All this could lead you to spend hours training for a half marathon, only to hit a wall at mile 8 or get injured before you get to the starting line.

This is why I created the Fuel to Run Course because I wanted you to have a place where you could get all the information you need to build mileage, prevent injuries, and stop bonking during mile 12 (or 21!)

Cortney!!! Thank you!! I finished the Kiawah Marathon and earned a PR by two minutes. Most importantly, I maintained my intervals the whole time, felt strong, and didn’t get sick or nauseous!! Thank you so much. I couldn’t believe I did it. You have given such good advice, so thank you.

Kristin

HI, I’M CORTNEY

I'm a Registered Dietitian and run coach specializing in runner's nutrition.

As a former D1 track and cross country runner, I experienced firsthand what happens to your body when you're underfueling and overtraining (which many runners are!).

I dreamed of having children, but because I didn't understand how to fuel my body, this led me down a path of infertility issues and dealing with muscle wasting, food obsession, and just an overall crappy relationship with food.

But through my trial and error and education after becoming a Registered Dietitian and running coach, I've made it my mission to help women learn how to fuel their bodies - so they don't have to feel the way I did.

THE FUEL TO RUN COURSE IS FOR YOU IF…

  • You’re a new or seasoned runner, ready to take your training to the next level and stop bonking during a run.

  • You want a step-by-step guide on how to fuel your body for each of your training days, rest days, and the off-season.

  • You want to learn how to stop making a port-a-potty stop during a half marathon.

  • You’re curious if you need to be “fat adaptive” or try Intermittent Fasting to improve run times.

  • You feel exhausted all day, especially after a long run.

  • You are confused about what to eat before, during, and after a run.

  • You want to know exactly what to eat to feel healthy, energized, and run your best race.

WHEN YOU LEARN HOW TO PROPERLY FUEL, YOUR TRAINING WILL CHANGE.

Here’s what past clients have to say after learning how to properly fuel to run.

“I stuck to my training, and it paid off today in my 10k! I’ve also recognized what foods work for me pre-race. I no longer stress about macros for food, like how many carbs are in this or if I can eat that because of the fat content! I’ve also learned how to fuel properly for my runs and just feel so much better when I run when I eat!”

Tierra

“I feel like my day-to-day energy levels are way better, and I’m not drinking coffee. I feel like my food is fueling me and doing what it needs to, and I’m missing that mid-day crash.”

Steph

“I had a 23-mile run yesterday, and it was probably the best long run that I've had. I got down 2 graham crackers and a banana per your suggestion and fueled with no-flavor Tailwind and was able to stomach 1.5 Poptarts.

This is so far from what I normally can get through, and I was able to sustain a steady pace almost the whole time. It was a far cry from my 20 miler a few weeks ago when I hit a wall around 14 and had to walk the rest. I'm hopeful that this fueling focus will be able to help me with my upcoming fall and winter races.”

Kristin

WHAT IF YOU KNEW EXACTLY WHAT TO EAT, SO YOU COULD…

  • Improve race times and increase mileage while feeling energized.

  • Stop having stomach issues that leave you planning your training around a bathroom break.

  • Feel confident that you know exactly what to eat before, during, and after training.

  • Optimize your recovery days to prevent muscle soreness and injuries.

  • Utilize carb loading and intra-run fuel to improve your long runs.

A LOOK INSIDE THE FUEL TO RUN COURSE

Each module contains a 30-45 minute comprehensive video with accompanying worksheets to provide examples and help you implement what you’ve learned.

  • This module is a deep dive into what sports nutrition looks like day-to-day. You’ll leave this module with a solid understanding of carbs, protein, and fat, how much to eat of each macronutrient, and what to eat on easy, medium, and hard training days. Remember, good nutrition doesn’t have to feel complicated!

  • Have you ever wondered if you should avoid carbs or if training fasted is okay? In this module, we will talk about both and how to properly fuel before a run, so you feel energized and minimize muscle breakdown. You’ll learn exactly what to eat, what to avoid eating to prevent frequent bathroom breaks, hydration, caffeine, and so much more.

  • This module focuses on how to fuel endurance events (i.e., long runs, half marathons, etc.). You’ll understand how to carb load properly and what to avoid to prevent an upset stomach on race day.

  • Let’s make the most of your recovery! This module will teach you what to eat after a run, the importance of timing, and how to determine which protein powder would be the best option for you.

  • Are you confused about how to fuel on rest days or during the off-season when you’re not running as much? This module will help you understand why you may feel hungrier on rest days, what foods to avoid on rest days, and how to optimize this period of the training cycle.

BONUS #1:

4 Meal Plans

You’ll get access to 4 running specific meal plans designed to break down optimal fueling needs for different training intensities, including Hard Training Day, Moderate Training Day, Easy Training Day, and Rest Day

BONUS #2:

Runner’s Grocery List

This makes shopping for your training easy-peasy, with a list of foods to keep on hand.

BONUS #3:

Healing Your Relationship with Food as a Runner with Elisabeth Scott from Running Explained 

This is a crash mini-course on healing your body image as a runner, challenging food rules, the diet/binge cycle, and the harms of diet culture.

NOW’S YOUR CHANCE TO UNDERSTAND HOW TO FUEL TO RUN AND REACH A NEW PR

In the Fuel to Run Course, you’ll receive:

  • 5 pre-recorded modules led by Cortney

  • 5 Worksheets with examples and steps for implementation

  • 4 meal plans (one each for hard, moderate, easy, and rest days)

  • Runners grocery list

  • Healing Your Relationship with Food as a Runner Module with Elisabeth Scott from Running Explained 

  • Long-term access to the course

DON’T LET NUTRITION QUESTIONS HOLD YOU BACK FROM IMPROVING MILEAGE AND RUN TIMES.

Find your answers here:

  • No, it doesn’t. This is a self-paced course where you’ll receive all the information you need to understand what to eat before, during, and after training or running to fuel your runs. For 1:1 support, check out my coaching program, Eat Well Run Better Coaching Program.

  • You will have long-term access to the course.

  • Yes, absolutely! The goal of this course is for you to utilize the information and apply it to your specific needs. This course does include 4 meal plans and examples of what to eat, but they can be tailored to fit your needs.

  • Yes! This information will allow you to prevent injuries and stop wasting time and energy on nutrition recommendations that don’t work.

  • This course is jam-packed with information that any level of runner can utilize to improve their performance. Even if you’ve been running for years, the information in this course will only take you to the next level.