04/16/2026
Dr. Emily here 👋🏻 I’m currently training for a few long races this spring and summer. 👟 I know many of you have big goals, too, whether it’s going out for track for the first time, competing in college, training for a 5k, completing your first half or full marathon, preparing for RAGBRAI, or looking to keep up a walking or lifting routine to support your overall health. Here are a few things that I’ve been prioritizing to perform at my best:
1. Chiropractic care-I’m so grateful to have a great chiropractor on my team (shout out to Dr. Zak ☺️) for many reasons-I wrote a whole blog post about it a few years ago (here- https://eldorafamilychiro.wordpress.com/2023/04/11/5k-reasons-to-add-a-chiropractor-to-your-running-support-crew/ )
2. Diet-It’s so important to fuel your body well, especially when you’re asking more of it. I generally follow the 80/20 rule, eating mostly whole (real!) foods and trying to get protein in with each meal and most snacks. A few snacks I’m loving-energy balls, full fat yogurt w/fruit, peanut butter + apples/carrots/celery, almonds + chocolate chips.
3. Hydration-The day before a long run, I make sure I drink plenty of water. I’ll add in one electrolyte drink most days also. While running, if I plan to go longer than 5-6 miles I’ll bring a water bottle (water mixed with Dynamic Hydrate) and take a few drinks every 5k or so, more often the further I get in the run.
4. Sleep-I aim to get at least 7-8 hours a night. Our bodies usually let us know if we aren’t getting enough rest in the form of illness or higher risk of injury, so it’s important to prioritize. (It’s much more doable if you have a supportive spouse-another shoutout to Dr. Zak. 🙌🏻)
5. Cross training-My current goal is to run 3 days a week, doable for me and our family in this season of life. It’s supplemented by 1-2 days of strength training per week and then a generally active lifestyle including walking when practical and getting outside with the family.
Reach out for further advice or if you are looking for a chiropractor to help you reach your goals! 🏃🏼♀️
