s5e23 Running Nutrition 101 (The Redux) with Cortney Berling, MPH, RD, CDE | The Running Explained Podcast
- Jul 17
- 3 min read
In this special redux episode of The Running Explained Podcast, Coach Elisabeth revisits one of her earliest and most impactful conversations with registered dietitian Cortney Berling. Together, they explore the basics of running nutrition before, during, and after a run, and how it significantly impacts performance, recovery, and overall enjoyment of the sport. Topics range from prevalence of under-fueling to practical strategies for carrying and timing race-day fuel to common nutrition mistakes and myths, with updated insights based on the most current research. This episode is for any runner who wants to better understand how nutrition impacts performance and longevity in the sport as well as overall health.
What You’ll Learn:
Why under-fueling is a widespread issue among runners—and how to recognize it
How eating before a run can prevent early fatigue and improve performance
The essential roles of carbohydrates, hydration, and sodium for endurance
What causes GI issues while running and how proper fueling can help
Why practicing your fueling strategy in training is key to race-day success
How using fuel mid-race can provide both a physical and mental boost
What to eat after a run for optimal recovery and performance gains
The truth behind common myths like “lighter equals faster” in running
Sound Bites:
“I think two things can be true at the same time, right? You can be proud of where you're at and how far you've come and what you've accomplished, but you can also have a quest for more. That's what makes running so special is you're never fully satisfied.”
"Spoiler alert: eating more carbs doesn't always mean you're gonna gain weight. It's just that's what people think.”
“What athletes start to blame (fatigue) on is, I can't handle high mileage or
I am so exhausted when I'm marathon training, but the real issue is that you might just not be eating enough to match the demands of training.”
"What makes nutrition so tricky is that it's not black and white, and you cannot see it right before your eyes. It's something that tends to happen over time."
"I don't want you just drinking water. You absolutely need those electrolytes as well."
"So this is where we need to do what's called practical hunger and we need to implement that nutrition even when we don't feel like we need it, even when you're busy."
Chapters:
00:00 (Re) Introducing Cortney Berling
5:16 Under-Fueling: The Most Common Issue for Runners
12:24 Pre-Run Fueling
25:53 Why Runners Have GI Issues
30:24 How to Fuel During Runs
49:40 Alternative Fuel Sources
54:17 Post-Run Nutrition
01:07:08 The Future of Sports Nutrition
01:09:28 Connection Through Running
Connect with Cortney:
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About Your Host
Elisabeth Scott is a running coach, educator, and the founder of Running Explained, where she helps runners train smarter, run stronger, and enjoy the process. After getting sober at 29, she laced up her running shoes with the goal of finishing a 5K—and never looked back. Since then, she’s gone on to complete multiple races, including marathons with a Boston Qualifying time, all while deepening her expertise in endurance training.
With a science-based approach, Coach Elisabeth is passionate about making complex running concepts accessible and actionable for runners of all levels. Her coaching philosophy centers on building a strong aerobic base, improving running efficiency, and developing a whole-human approach to training that prioritizes consistency, injury prevention, and sustainable progress.
Through Running Explained, Elisabeth offers training plans, online courses, and 1:1 coaching designed to help runners achieve their goals while avoiding the common pitfalls of overtraining, under-fueling, and burnout. Whether you’re training for your first half marathon or chasing a new PR, her guidance will help you train smarter, race stronger, and love the journey.
📲 Learn more at RunningExplained.com
📢 Follow on Instagram: @runningexplained
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