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What the research actually says about fueling: iron, energy availability, the cycle. Every number carries its population and instrument. Read in full text, not from the abstract.
- 10 things for turkey trot morning that aren't the outfitTen things for a race on Thanksgiving morning, in the order the morning goes: the night before, breakfast around a busy kitchen, the wait at the start, and after the finish.
- 12 things to eat before a run, from no time at all to a whole morningTwelve ordinary foods for an ordinary training run, sorted by how much time you have and how heavily each one sits. Nothing ranked, nothing to avoid at the bottom.
- 10 things that make an early dark run easierTen things for a dark morning run, sorted by when they happen: getting seen, what's ready the night before, and what goes down when nothing looks good. No clock times.
- 11 things from the snack drawer, sorted by how they settleEleven grab-and-go packaged foods for an ordinary training day, sorted by how they settle rather than by whether they count as good ones. Nothing here needs defending.
- Iron on a plate: 10 foods that carry it, and 6 dinners to put them inTen everyday foods that carry iron, what I put beside them, what I move to a different hour, and six weeknight dinners with the pairing already built in.
- What actually gets eaten and drunk in the cold, in 11 thingsEleven things for running in cold weather: what gets finished instead of carried home, what you can open with gloves on, and what's waiting when you get back in.
- 12 runner breakfast ideas, sorted by how they actually sitTwelve breakfasts from food blogs I actually trust, sorted by how they sit before a run rather than by whether they're "good".
- What to eat before, during and after a long run, in 15 real foodsFifteen grocery-store foods for a long run day, sorted into before, during and after. No gels required, no countdown clocks.
- 12 vegetarian dinners for runners, and what's actually in themTwelve dinners I'd eat in a training block, all from food blogs I actually trust, plus the absorption stuff that never makes it into a recipe post.
- 14 things runners get told by people who do not runA catalog of unsolicited nutrition advice, and what the position papers actually say about each one. Some of it is wrong. One or two are half right, which is worse.
- 5 nutrition rules that do not apply to runnersGeneral-population advice, handed to a body in a training block. Five common ones, and what the position papers say instead.
- 9 pre-run snacks runners actually grabNot recipes. The things people reported eating at a desk at four in the afternoon, and what the position paper says about that shape of food.
- Why Idunia hides the numbers that judge youGentle mode hides the fueling numbers that read like a verdict and turns check-ins qualitative. The practical numbers you use to log and export your data stay.
- The 44% you keep seeing about female athletes has a second number attachedIt comes from a 2025 study that pooled 46 smaller ones, and it's real. The same study put male athletes at 49.4%. I had never seen anyone mention that part.
- Why iron-deficiency estimates for female athletes range from 15% to 57%The range you keep seeing isn't one finding. It's two different groups of women, measured two different ways, welded together. Here's what the numbers actually say.
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