Knoxville Endurance

We are headed to the south side of the river this Saturday for our destination run. Join us at 5:30 or 7:00am at Kern’s Food Hall. Mileage is starting to build for fall races, come out and share those miles with others!

FUELING — Don't Run on Empty

Peak Mileage Tip: Fuel the Work

More miles require more fuel. One of the biggest mistakes runners make during high-mileage weeks is waiting until they're starving or completely depleted before eating.

A few tips:

1. Don't fear carbohydrates.
Carbs are a primary fuel source for running. As mileage increases, your body needs them.

2. Fuel longer runs.
For longer efforts, practice taking in carbohydrates during the run. Don't wait until you're already exhausted to start fueling.

3. Practice your race-day nutrition.
Peak training is the perfect time to experiment with gels, chews, sports drinks, or other fueling options you'll use on race day.

4. Eat after your run.
A combination of carbohydrates and protein helps replenish energy stores and supports muscle recovery.

5. Don't forget fluids.
Hydration needs vary based on distance, weather, sweat rate, and individual needs. Practice drinking during longer runs just like you practice fueling.

Bottom line: Fueling isn't just about getting through today's run. It's about being ready for tomorrow's.

Happy Monday!

What big running dream do you have? Let us help you get there!

That first gameday run around campus is fast approaching and we know you want to be decked out in orange. These singlets are available in the online gear shop. Order now so you will be ready!
https://baconco.chipply.com/KnoxvilleEndurance/

Saturday's destination run will be at Onward Physical Therapy (University Commons) at 5:30am. All are welcome to join!

SLEEP — Your Most Important Recovery Tool

Peak Mileage Tip: Don't Skimp on Sleep

When your mileage increases, your body needs more time to recover. Sleep is when much of that repair and adaptation happens, so treating sleep as part of your training is essential.

A few simple tips:

1. Prioritize consistency.
Try to go to bed and wake up around the same time each day, especially during heavy training weeks.

2. Give yourself enough time in bed.
Don't wait until you're exhausted to go to bed. Build enough time into your schedule for a full night's sleep.

3. Protect your bedtime.
Limit late-night screen time, keep your room cool and dark, and create a routine that helps your body wind down.

4. Don't ignore daytime fatigue.
If you're unusually tired during the day, that's information worth paying attention to. Your body may be asking for more recovery.

5. Plan your training around your life when possible.
A hard workout after a night of poor sleep may not be as productive as planned. Sometimes adjusting the timing or intensity is the smarter choice.

Bottom line: You can't out-train poor recovery. When mileage goes up, make sleep a priority.

Happy Monday!

As school as started back for many or will start in the coming days for others, that means XC season is about to be in full swing. But, we wanted to keep the post season on your radar. The program gives young athletes an opportunity to experience competitive cross country running, and to give middle school and high school athletes a chance to extend their cross country season against regional and national competition.
More info can be found at https://knoxvilleyouthathletics.org/post-season-cross-country-program/