s5/e23 Running Nutrition 101 (The Redux) with Cortney Berling, RD
The Running Explained Podcast
Running Explained
4.6 • 534 Ratings
🗓️ 17 July 2025
⏱️ 77 minutes
🧾️ Download transcript
Summary
We’re going back to basics—because let’s be honest, most runners are still underfueling!
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…
- Should I eat before my run? Why? When? What??
- How much fuel do I ACTUALLY need during long runs?
- Why is post-run fueling so dang hard?
- And wait... am I underfueling even if I’m not losing weight?
This one’s for you.
We cover:
🥯 Pre-run fueling (yes, even early morning runs!)
🔋 In-run fueling strategies & how to train your gut
🍳 What post-run nutrition should look like (even when you're not hungry)
⚡ Fueling myths that won’t die
🧠 Why underfueling might be the real reason you feel overtrained or stuck
Whether you’re training for your first 5K or your 100th marathon, this is a conversation every runner should hear.
Mentioned in this episode:
Cortney’s Instagram: @eatwell.runbetter
Learn more at eatwellrunbetter.com
Our original episode from Season 1!
"s1/e02 Running Nutrition with Cortney Berling, RD"
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Research & production assistance by Sophie van Leeuwen
Transcript
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| 0:00.0 | Hello, my friends, and welcome back to another episode of the Running Explained podcast. |
| 0:07.0 | I am your host, Coach Elizabeth, and my guest this week is returning guest Courtney Burling, |
| 0:12.3 | sports dietitian and owner of Eat Well, Run Better. |
| 0:15.7 | And this is actually a very special episode because Courtney was my first ever guest on the podcast, episode two, season one. |
| 0:25.5 | She was the very first guest that I had on the show. |
| 0:28.3 | And in that episode, we talked about running nutrition 101. |
| 0:33.1 | It is one of the most popular episodes that I have ever done, probably because it's one of the oldest, |
| 0:38.4 | but it is also one of the most popular topics running nutrition that we cover on the show. |
| 0:43.3 | And so this week, Courtney and I are having a rehash, Redux, Revisiting of our conversation |
| 0:50.2 | from almost five years ago at this point about running nutrition 101, the basics, the foundations, |
| 0:58.0 | the fundamentals, what you need to know. Pre, during, post-run, fueling, all the basics. So, please |
| 1:06.7 | enjoy. If you are looking for something even more special, we actually have a full, |
| 1:12.9 | extra long, unedited, unfiltered version of this entire conversation plus, plus the |
| 1:18.8 | beginning and like the pre intro and the post on Patreon, running explained Patreon. |
| 1:24.7 | The running explained Patreon, you get bonus, like unedited longer episodes. |
| 1:29.6 | You get an additional extra episode Q&A once a month. We are working on doing a book club. |
| 1:36.4 | We have Discord. We have a lot of fun, exclusive things coming down the pipeline, one of which |
| 1:42.4 | is these expanded unedited, |
| 1:44.7 | always add free when you're a Patreon member episodes. So go to patreon.com |
| 1:49.6 | slash running explain to learn more. And before we get started, one more thing. |
| 1:54.0 | Don't forget, this is actually time sensitive. Road to Race Day, Philadelphia. |
| 1:57.7 | Our Philadelphia team training group is kicking off August 4th, |
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