"Before we talk about workouts, let's talk about the thing that determines whether your workouts actually make you faster: food.

Here's the deal. You need to eat 5-7 times per day. That's 3 meals plus 2-4 snacks. You need to eat before practice — every single day. And you need to eat within 30 minutes after practice — every single day.

I don't care what you eat. I care that you eat, when you eat, and how much you eat. If you eat enough of the right stuff at the right times, your body will repay you with faster times, fewer injuries, and better recovery.

Three non-negotiable rules this season:

1. Eat breakfast. Every day. No exceptions.
2. Eat between lunch and practice. This is the single biggest performance hack for high school runners.
3. Eat within 30 minutes of finishing practice. We'll have recovery snacks available.

That's it. Those three things will make more difference than any workout I write."

Dear [Team] Parents,

This season, we're making nutrition a priority alongside training. Research shows that proper fueling is the #1 controllable factor in distance running performance — and the #1 thing high school athletes get wrong.

Three things you can do at home:

1. Make sure your runner eats breakfast every day. Even a granola bar + banana counts. Athletes who skip breakfast are 40% more likely to feel fatigued at practice.

2. Pack a pre-practice snack. The 3-5 hour gap between lunch and practice is the biggest fueling failure point. A PBJ, granola bar, or banana between classes makes a measurable difference.

3. Have recovery food ready when they get home. Or send one in their bag — chocolate milk, a protein bar, trail mix. The 30-minute window after practice is when muscles rebuild fastest.

We'll have recovery snacks available at practice, and I'll be sending nutrition resources throughout the season.

If you have questions or concerns about your athlete's nutrition, our team partners with Aspire Performance RD (aspireperformancerd.com) for evidence-based guidance.

Thank you for supporting our athletes, Coach [Name]

"Quick check-in: if you've been feeling unusually tired, your times have stalled, or you just feel 'off' — it might not be fitness. It might be iron.

52% of female distance runners and 30% of male distance runners have low iron. Your doctor can check it with a simple blood test called ferritin. Ask for ferritin specifically — not just hemoglobin.

I'd recommend every distance runner get a ferritin test at least once per year. Talk to your parents about scheduling one with your pediatrician."

"Before we talk about workouts, let's talk about the thing that determines whether your workouts actually make you faster: food.

Here's the deal. You need to eat 5-7 times per day. That's 3 meals plus 2-4 snacks. You need to eat before practice — every single day. And you need to eat within 30 minutes after practice — every single day.

I don't care what you eat. I care that you eat, when you eat, and how much you eat. If you eat enough of the right stuff at the right times, your body will repay you with faster times, fewer injuries, and better recovery.

Three non-negotiable rules this season:

1. Eat breakfast. Every day. No exceptions.
2. Eat between lunch and practice. This is the single biggest performance hack for high school runners.
3. Eat within 30 minutes of finishing practice. We'll have recovery snacks available.

That's it. Those three things will make more difference than any workout I write."

Dear [Team] Parents,

This season, we're making nutrition a priority alongside training. Research shows that proper fueling is the #1 controllable factor in distance running performance — and the #1 thing high school athletes get wrong.

Three things you can do at home:

1. Make sure your runner eats breakfast every day. Even a granola bar + banana counts. Athletes who skip breakfast are 40% more likely to feel fatigued at practice.

2. Pack a pre-practice snack. The 3-5 hour gap between lunch and practice is the biggest fueling failure point. A PBJ, granola bar, or banana between classes makes a measurable difference.

3. Have recovery food ready when they get home. Or send one in their bag — chocolate milk, a protein bar, trail mix. The 30-minute window after practice is when muscles rebuild fastest.

We'll have recovery snacks available at practice, and I'll be sending nutrition resources throughout the season.

If you have questions or concerns about your athlete's nutrition, our team partners with Aspire Performance RD (aspireperformancerd.com) for evidence-based guidance.

Thank you for supporting our athletes, Coach [Name]

"Quick check-in: if you've been feeling unusually tired, your times have stalled, or you just feel 'off' — it might not be fitness. It might be iron.

52% of female distance runners and 30% of male distance runners have low iron. Your doctor can check it with a simple blood test called ferritin. Ask for ferritin specifically — not just hemoglobin.

I'd recommend every distance runner get a ferritin test at least once per year. Talk to your parents about scheduling one with your pediatrician."