It’s hot, it’s humid, and your sweat rate just became a key metric in your summer training log. But here’s the good news: you don’t have to guess your way through it. Whether you’re figuring out salt tabs, fueling questions, or how to bounce back from That One Workout That Wrecked You Emotionally™, I've got you!

 

🧂 Salt tabs: helpful or hype?
🧬 A major moment in running news (yes, it’s about doping)
🍽️ Nutrition 101 is BACK on the pod!
🧠 Recovering from a confidence-wrecking run

 

Let’s get after it!

 

Founder, Running Explained

PS: Philly isn’t going to run itself, and you don’t have time for another “hope this works” training cycle! Our group Philly program Road to Race Day kicks off August 4, and spots are almost gone. If you're serious about crossing that finish line strong, confident, and injury-free, now’s the time to lock in your spot. No waitlist. No do-overs. Let’s go.

A: Maybe. But the real answer is: it depends on your sweat rate, your sodium loss, and your environment.

 

Some runners need a lot of sodium - think 800, 1000, even 1500+ mg per hour - especially in hot, humid conditions or long efforts. Others? They can get by with the “typical" recommended range of 300-600mg/gr, or perhaps far less, or perhaps none at all.

 

 

Salt tabs (i.e. electrolyte products, which contain primarily sodium) are just one tool to help you hit your total hourly sodium needs. They’re especially useful if you’re:

But here’s the key: not everyone needs them, and not everyone needs them all the time.

If your sodium needs are lower, or you’re already getting enough sodium from your fuel (gels, chews, sports drinks), adding extra salt tabs might be unnecessary, or even excessive.

 

The goal isn’t to take salt tabs just to take them. The goal is to maintain optimal levels of things you deplete, like sodium, in a way that supports hydration, blood volume, and performance!

 

P.S. Inside the Road to Race Day Philadelphia group training program, sports RD Stevie Lyn Smith to help you figure out exactly what you need when it comes to fueling, hydration, and electrolytes. No more guessing. No more chugging salty water “just in case.”

There is a particular kind of silence that follows a doping scandal. It is not disbelief, or even outrage, but something quieter: the weariness of recognition. We have been here before.

 

Last fall, Ruth Chepng’etich ran a 2:09:56 marathon in Chicago, an astonishing performance, the fastest ever by a woman. Last week, she was provisionally suspended from competition for testing positive for a banned substance. The sample in question was taken months after that race, and so, officially, her world record stands.

 

 

We like to think that running is a sport rooted in truth. That the clock cannot lie. But when the most breathtaking performance in history is followed by a positive test - and nothing really happens - the belief we place in the sport rots.

 

Quietly. Persistently. Fatally.

 

📍 Read it here → Sport Without Integrity Is Just Performance Art

In this special anniversary episode, I’m bringing back the very first guest I ever had on the show: Registered Dietitian and running coach Cortney Berling to talk (again) about RUNNING NUTRITION 101!

 

If you’ve ever wondered…

This one’s for you!

👉LISTEN ON SPOTIFY

👉LISTEN ON APPLE

There’s nothing quite like a bad workout to send your brain into a tailspin. One session goes sideways - your pace is off, your legs feel like lead, maybe you even cut it short - and suddenly you’re questioning everything. Am I losing fitness? Did I screw up my training? Am I even capable of hitting my goals? Am I even cut out for this??

 

📖 Read the full post here!

 

• Want a training plan that’s actually built for the Philly course by experienced run coaches, not robots
→ You’ll be matched with a race-specific plan tailored to your experience and goals, customized for your paces, with workouts that sync to your watch!

 

 

• Need structure and accountability to stay consistent
→ Weekly check-ins with your coach to review your training and keep you on track

 

 

• Are tired of guessing on pacing, fueling, or race day prep
→ Get support from a Sports Dietitian, personalized pacing, and a clear race strategy

 

 

• Don’t want to do this alone
→ A private WhatsApp group with your teammates and coaching staff for daily connection, motivation, and support

 

 

• Want to train smarter and stay injury-resistant
→ Strength training written specifically for the Philly course by Coach Natalie, DPT

 

 

• Want to feel confident walking into race weekend
→ Shakeout runs, coach meetups, and team support in-person on race weekend

 

 

Whether you’re training for your first race, working on your next PR, or coming back from a break, we’ve got the tools and support to help you along the way.

Explore our science-backed training plans, personalized coaching services, and educational resources designed to make your running journey as effective and enjoyable as possible.