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Tips & Techniques to Get You Back to Full Strength

Understanding Snacks for Runners

Denise Smith 
September 17, 2020

While we are running (ha! pun intended!) our middle school running club, we have been blessed by different experts that have come to share their knowledge to help these young runners develop healthy habits.  Our goal with this program is to teach runners in grades 6-8 that to be a good runner, you have to do more than just run.

This week, one of our speakers was Rachael Costello from Fox Valley Nutrition Consulting.  To read her letter to the parents, please click her Letter to Parents.

She also created a great handout for ANY runner to help them understand how to build healthy snacks into their routine to fuel before a run.  Think about how most middle and high school runners sit at a desk most of the day and then head out for cross country practice without proper fueling. Click on her informative handout: Building a Healthy Snack Handout

The analogy that we use with the middle schoolers is that in order to perform at their top performance, the best cars need gas to fuel.  Our bodies are the most high performance vehicle ever know and they deserve the best fuel to perform!  Remember that as you are helping your young runner (or even yourself!!) prepare their snacks.

For more information on Rachael's services, please visit Fox Valley Nutrition Consulting by clicking HERE.

Rachael Costello is a registered dietitian nutritionist and owner of Fox Valley Nutrition Consulting in the Northwest Chicago suburbs. Her nutrition philosophy is that food is nourishing and can help promote optimal health.  Rachael works with individuals for a variety of health concerns including, heart disease, diabetes, weight control, gastrointestinal disorders, food allergies, thyroid dysfunction and PCOS.  She also works with corporations and small businesses to provide nutrition education and wellness plans to their employees. Rachael is also a clinical supervisor and adjunct faculty in the Nutrition Program at Harper College.

Meet the Author
Denise Smith graduated from Marquette University in 2002 with a Master’s Degree in Physical Therapy and has been a certified running technique specialist since 2014. She is a consultant for multiple local middle and high schools and instructs courses in Kinesiology at McHenry County College. Denise also travels the country as part of the Pose Method education team with a lecture series on injury prevention and treatment along with the running technique certification course.