"If you think junk food is bad for you, let me tell you how BAD under-fueling is!" | Registered Dietitian Cortney Berling Shares Key Insights & Science On Nutrition For Runners

THE RUNNING EFFECT PODCAST

Dominic Schlueter

Running, Sports

4.8 • 686 Ratings

🗓️ 18 April 2025

⏱️ 53 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Registered Dietitian and running coach Cortney Berling joins the show to cut through the noise of diet culture and teach us how to fuel smart for long-term running success.

Cortney, also a Certified Diabetes Instructor, mother of three (ages 1, 3 and 5), and military spouse (her husband is activeduty Marine Corps) has a diverse background in sports and nutrition.

Originally from Medina, Ohio, she ran cross country and track at The University of Cincinnati. She earned a Bachelor of Science degree in Nutrition from Cincinnati, completed her Dietetic Internship at the Cleveland Clinic, and obtained her Master’s of Public Health from Liberty University.

Cortney’s mission is to educate runners on how to integrate smart, intuitive eating and sports nutrition into their regimen for optimal performance on the roads, trails and track. According to her site, she wants to help runners improve their performance while not obsessing over food, which is a real struggle for many of us.

As Cortney likes to say, “you don't have to be thin to win.” She herself is no slouch on the roads: she has PRs of 17:10 in the 5k, 1:19.19 in the half marathon, and 2:57 in the marathon.

In today's conversation, Cortney shares key insights on fueling and nutrition, the differences between fueling for both genders, a deep-dive into fueling during your period, why how much you eat is more important than what you eat, and tons more.

This episode is PACKED with valuable info. Don't miss it.

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Transcript

Click on a timestamp to play from that location

0:00.0	You know, you can't build a house on sand.
0:02.2	You need that firm foundation.
0:04.2	And that foundation for a runner is eating enough and getting those basic needs met.
0:08.6	And then we can have some fun with it and get picky about, you know, sweet potatoes or
0:12.8	beats or carbs or protein.
0:14.4	And but that's down the road.
0:15.8	We need to meet the needs first and foremost.
0:19.8	That was Courtney Burling today on the Running Effect podcast.
0:23.0	Guys, I thoroughly not only enjoyed this conversation, but gained a lot of insights and
0:28.6	valuable insights and wisdom on the topic of nutrition and eating and how to properly
0:34.7	take care and nourish your body.
0:37.1	Courtney is a registered dietitian.
0:38.8	She's also pretty accomplished runner. I want to say she's run 257 in the marathon in 119 in the half,
0:45.1	1710 in the 5K. I have all of those correct. She actually used to run for the University of Cincinnati
0:50.6	back in college. And now she's a registered dietitian helping runners properly fuel themselves and
0:56.7	helping fix and solve a lot of the misconceptions along the way, which she discusses
1:01.6	in today's conversation.
1:02.9	A lot of this centers around the problem of under-fueling.
1:06.5	And we also go into some pretty niche subjects like body image, periods, how you should be
1:11.9	fueling through like so many different circumstances and scenarios.
1:16.0	Again, this one is packed.
1:17.5	This is probably one of the most like value packed episodes I've ever done.
	...

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