The Runner’s World Guide to Nutrition and Fueling: The Keys to Better Energy, Recovery, and Performance

About the ProgramFueling can be the difference between a run that feels strong and one that falls apart. The Runner’s World Guide to Nutrition and Fueling turns the science of sports nutrition into practical, runner-friendly strategies for everyday training and racing.Through conversations with leading sports dietitians, nutrition experts, and coaches, this program answers runners’ biggest questions surrounding performance nutrition. From carbohydrates, protein, and hydration to electrolytes, supplements, GI issues, and race-day fueling, it covers the essentials every runner should know.Whether you’re training for your first race or chasing a new PR, this program, available exclusively to Runner’s World+ members, gives you the tools and confidence to fuel every mile more effectively.Unlock the Program!Meet Your ExpertsMireille Siné, MPHMireille Siné is a USATF- and 80/20 Endurance-certified run coach and the founder of Coached by Mireille LLC, a virtual coaching practice supporting runners and endurance athletes of all backgrounds. She specializes in coaching athletes managing autoimmune conditions and chronic illness.She holds a Master of Public Health and a Bachelor of Science in Exercise Science. An avid marathoner and ultramarathoner living with lupus, Mireille coaches with the belief that health and ambition are not mutually exclusive. She helps athletes train sustainably through flares, fatigue, and everything in between.Amy Goblirsch, RDNAmy Goblirsch is a registered dietitian specializing in performance nutrition for runners and endurance athletes. Better known as The Running Dietitian, she combines evidence-based nutrition expertise with firsthand experience. Amy works with runners of all levels to help them train smarter, recover faster, and build a healthier relationship with food.Amy has completed numerous bike races, marathons and ultramarathons, including a 100-mile race. She lives in Minnesota with her running partner and husband, Shane, and their two kids.Kristy Baumann, RD, LDKristy Baumann is a registered dietitian who works exclusively with marathon and half marathon runners. Through her practice, Marathon Nutritionist, she has helped thousands of runners fix their fueling so they can stop hitting the wall, resolve mid-run GI issues, and finish strong. Her approach puts real food first and is grounded in her own experience: she ran eight marathons while unknowingly underfueling, cramping at mile 20 like clockwork, before overhauling her nutrition and running a sub 3 hour marathon, qualifying for Boston along the way. Kristy lives in the Twin Cities with her husband and two kids, and when she's not running or talking about carbs, you can find her cooking, getting outside with her family, or cheering at a baseball game.Briana Butler, MCN, RDN, LDBriana Butler is a performance dietitian, former professional WNBA athlete, and recreational runner. She holds degrees in Human Performance from USC and Clinical Nutrition from UT Southwestern, and is co-founder of Power Portions, the performance nutrition arm of Stef & Bri Wellness. Briana has worked with Olympic gold and silver medalist track athletes, marathon and ultra-marathon runners, and pro athletes across most major sports leagues. Through her private practice, she helps athletes and active individuals fuel for training, racing, recovery, and long-term health with practical, evidence-based, culturally inclusive nutrition strategies.Jason Machowsky, MS, RD, CSSD, CEP, CSCSJason Machowsky is a board-certified sports dietitian and clinical exercise physiologist who spent eight years at Hospital for Special Surgery. As the owner of JM Wellness and co-founder of Master My Run, he works with recreational runners, marathoners, and Ironman triathletes, helping individuals transition from rehabilitation back to sports, training, and daily activities. He also provides nutrition and exercise guidance to support long-term bone health.Jason is frequently cited as an expert in articles for endurance athletes and has spoken at numerous New York Road Runners events, including the TCS New York City Marathon Expo.Who Is This Program For?The Runner’s World Guide to Nutrition and Fueling is for runners who want to better understand how to eat and hydrate to support stronger training, better recovery, and long-term health. Whether you’re training for your first race or looking to fine-tune performance as a more experienced runner, this program offers practical guidance that’s approachable for all levels while delivering the depth and science serious endurance athletes want.Explore the Runner’s World Guide to Nutrition and Fueling by EpisodeHow to Fuel Before, During, and After Your RunUnderstanding Carbs, Protein, and FatsUnderfuelingHydration & ElectrolytesThe Runner’s DietVitamins, Nutrients, and SupplementsThe Runner’s GutDownload Our Guide A practical guide to fueling for every distance from the 5K to the marathon, featuring essential nutrition tips and 70 recipes tailored to seven different types of runs.What You Will LearnHow to fuel around your runs: Learn what to eat before, during, and after training and racing to support performance and recovery. Why macros matter for runners: Understand how carbohydrates, protein, and fat each support energy, recovery, and long-term health. How to spot the signs of underfueling: Recognize when your nutrition isn’t keeping up with training demands and why that can hurt both health and performance. How to hydrate more effectively: Discover how fluids and electrolytes work together and how to avoid common hydration mistakes.What a healthy runner’s diet looks like: Build sustainable eating habits that support training, recovery, and overall well-being. How to think about vitamins and supplements: Learn which nutrients runners often miss and when supplements may—or may not—be useful. Why GI issues happen on the run: Understand what causes stomach trouble during exercise and how to reduce the risk.Donna Raskin has had a long career as a health and fitness writer and editor of books and magazine articles. A certified run coach who has practiced yoga for many years, she also loves to lift weights, dance, and go for long walks with her hound dog, Dolly.Cindy is a freelance health and fitness writer, author, and podcaster who’s contributed regularly to Runner’s World since 2013. She’s the coauthor of both Breakthrough Women’s Running: Dream Big and Train Smart and Rebound: Train Your Mind to Bounce Back Stronger from Sports Injuries, a book about the psychology of sports injury from Bloomsbury Sport. Cindy specializes in covering injury prevention and recovery, everyday athletes accomplishing extraordinary things, and the active community in her beloved Chicago, where winter forges deep bonds between those brave enough to train through it.Kristen Wagner joined the Runner’s World and Bicycling team as a senior health & fitness editor in November 2024 with a decade of magazine editorial experience. In her role, she prioritizes content that supports the brands’ marquee video programs and works closely with members on exclusive Train With opportunities. Since joining the team, Kristen has caught the bug for running! She completed her first 5K and looks forward to accomplishing longer race distances. Passionate about all things wellness, Kristen enjoys Pilates and long walks with her dog, Koda. LinkedInMireille Siné, MPH, is a USATF- and 80/20 Endurance-certified run coach and the founder of Coached by Mireille LLC, a virtual coaching practice supporting runners and endurance athletes of all backgrounds. She specializes in coaching athletes managing autoimmune conditions and chronic illness.She holds a Master of Public Health and a Bachelor of Science in Exercise Science. An avid marathoner and ultramarathoner living with lupus, Mireille coaches with the belief that health and ambition are not mutually exclusive. She helps athletes train sustainably through flares, fatigue, and everything in between.