This program is for you if:

  • You're overwhelmed by nutrition and don't know how to use it to support your running.

  • You've tried every diet trend, only to find your running doesn't improve.

  • You know nutrition is important, but it feels too hard to implement all of the things you learn into an action plan.

  • You're ready to fuel your long runs and hard workouts so that you can run your fastest.

  • Want to remove stress from your relationship with food and running, once and for all

Course curriculum

  • 1

    Welcome To Runners Nutrition Academy!

    • Program Welcome Video

    • Terms of Service

    • What is expected of YOU
  • 2

    Mindset Shift - Food Freedom

    • Video: Intuitive Eating For Runners

    • Mindset Check

    • Diet Mentality Assessment

    • Baseline Line Data Collection Log

    • Anti-Diet Reading List

    • Unit Reflection

  • 3

    Energy Needs for Runners

    • Video: Energy Needs for Runners

    • Energy Needs Calculation Worksheet

    • Mindset Check: Energy Needs

    • Food Journal Calorie Assessment Instructions

    • Unit Reflection

  • 4

    Macro and Micronutrients

    • Video Lesson: Macro and Micronutrients

    • Macronutrient Needs Calculation Worksheet

    • Food Journal Macronutrient Assessment

    • Mindset Check: Macronutrients

    • Resources: Micronutrients for Runners

    • Unit Reflection

  • 5

    Run Fueling - Pre-, Post- and In-Run Fuel Strategies

    • Video Lesson: Run Fueling_ Pre, Post and In-Run Fuel

    • Pre & Post Run Fueling Ideas

    • Unit Reflection

  • 6

    Meal Planning to Fuel Training

    • Video Lesson: Meal Planning

    • Macro to Food Category Conversion Table

    • Serving Sizes

    • Fueling Plan: 2000 Calories

    • Fueling Plan: 2500 Calories

    • Fueling Plan: 3000 Calories

    • Seasonal Meal Plan Template

    • Weekly Meal Plan + Grocery List Template

    • Course Reflection

What's Included:

  • 6 online modules with mini-lectures, worksheets and reflections to help you shift your mindset around food & learn how to fuel your training

  • Actionable worksheets, checklists, & challenges to implement at your own pace

  • Access to the students-only Facebook group for accountability

Testimonials

"I have felt better, stronger and have had much more energy since changing up my nutrition."

Becky M.

Working with Heather has opened up my mind to what it really means to properly fuel for running. Throughout the course her knowledge and science based evidence has been a game changer for me not only with how I strive to eat everyday but especially to preform better when running. I spent too many years under fueling my runs, which always led to hitting a wall and fatigue. I have learned in order for me to a hit my running goals, I can’t just get by with the bare minimum. It’s not a luxury to properly fuel my body it’s a necessity. I have felt better, stronger and have had much more energy since changing up my nutrition and changing my focus from a less is more mentality. Heather is extremely knowledgeable, compassionate and has a strong desire to help people learn the science so they can live a healthier life and run faster.

"I now have more energy during my runs and recover faster from after my hard workouts"

Mary A.

Signing up for the Runners Nutrition Academy was the best decision that I have made. I was feeling so tired during my runs and wasn’t refueling after my long runs. Heather looked at what I was eating and saw that I needed to add more protein throughout my day and that I needed to start eating after my runs to refuel my body properly. Throughout the academy each week, Heather broke down why it was important to fuel after runs and to make sure that we are putting the right nutrients in our bodies. If I ever had any questions, Heather was always willing to answer them right away. I started consuming more calories, meal prepping, and making sure I was eating protein right after my runs and still celebrating my runs with some fancy beer. I now have more energy during my runs and recover faster from after my hard workouts. If you want to improve your nutrition and your running, you should invest in yourself and sign up for the Runners Nutrition Academy.

I wanted to understand how runners should eat and what makes sense personally for me, but there is so much conflicting information out there

Anna

I could not recommend Heather's nutrition course enough! I wanted to understand how runners should eat and what makes sense personally for me, but there is so much conflicting information out there that it's easy to get lost. Heather's course offers a lot of scientific facts, and for me it's always important to understand why something is recommended. Thanks to her approach and responsiveness I got to see I didn't eat enough. Once I gradually increased my food intake and started paying more attention to eating more carbs and protein I noticed changes in my energy levels. Five weeks into the program I had the easiest easy run of my life, my tempo runs started feeling the way they probably should have always felt, and I ran my 5K PR!

Instructor(s)

Heather Larson

I'm Heather, a Registered Dietitian and Running Coach. After years of underperforming in every distance from the 5k to the marathon I decided it was time to look deeper at what was holding me back. After shifting my mindset from one of restriction to fueling for performance, I watched my marathon PR drop from 4:16 to 3:12. I have taken my journey from under-fueled, underperforming runner to a 3x time Boston Marathon Qualifier, and built the Runners Nutrition Academy and the Fueled & Fast Membership to help you do the same. Let's chase down some well-fueled PRs together.

FAQ

  • What can I expect in the Runners Nutrition Academy course?

    Runners Nutrition Academy is a self-paced 6 module online course, that you can work through and implement on your own schedule. Students log into the course platform and work through materials and quickly or as slowly as they need.

  • When does the program start?

    The Runners Nutrition Academy Course launches to students on January 1, 2021.

  • Is this course for someone with an eating disorder?

    This program does not substitute for eating disorder treatment and is not designed for someone who feels they may have an active eating disorder. This program does not constitute a dietitian-patient relationship.

  • Is this course for me if I want to lose weight?

    Runners Nutrition Academy is not a weight loss program. This program focuses on improving your relationship with food so that you can use nutrition to run your fastest, regardless of the number on the scale.

  • Do you offer refunds?

    Because of the digital nature of this course, no refunds are offered after the purchaser logs into the program website.

  • Do I get any 1:1 support in the course?

    1:1 support is offered to runners who register for the RNA - Guided option. Runners selecting this package will receive 4 individual coaching calls over 8 weeks to help implement the Runners Nutrition Academy framework.

Program Cost: