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At Integra Dietetics , we focus on the physiological "why" behind every mile. While it is tempting to believe that running must be hard efforts to yield results, the biological reality of "easy jogging" tells a different story. To build a faster engine, you must first build a bigger one, and that process happens primarily at a low intensity. The Physiology Why dedicate so many miles to easy running? It isn't merely about recovery, it is about fundamental biological adaptation

Working in a local running retail store, I often see it: a customer standing in front of our "wall of nutrition," looking completely lost. When asked for help, they’ll say the same question: “So, which one of these is actually the best?”. There are many different nutrition companies out there It’s easy to see why they’re overwhelmed. There are many, many, many  brands out there today, and every single one of them claims to be the superior choice. Between the endless flavors a

When most athletes hear “carb load,” the image that pops up is a mountain of pasta with a side of garlic bread. While pasta can be part of the plan, effective carb loading is far more strategic than eating a big Italian dinner. Who needs to carb load? Aggressive carb loading is designed for endurance events lasting longer than 90 minutes such as marathons, half marathons, and ultra marathons. If you are preparing for a shorter race like a 5k or 10k, your usual balanced diet