Fuel like your goals depend on it. (Because they do.) If 2024 was the year of “winging it,” let’s make 2025 the year you nail your fueling game. Whether you're running, walking, or sweating your way to greatness, these three fueling habits will have you performing better, recovering faster, and, most importantly, feeling like your best self. 1. Front and Back-Load Like a Pro Let’s set the record straight: fueling around your workout is just as important as what you do during it. Here’s the play: Front-load: Eat a mix of carbs and a little protein 2–3 hours before your workout to set yourself up for success. You’re giving your body fuel to burn so you can perform without fading out. Back-load: The magic doesn’t stop when you hit pause on your watch. After you’ve wrapped up your session, refuel with carbs to replenish glycogen and protein to repair those hardworking muscles. Then keep a steady stream of good fuel in your system all day long. Your recovery starts the second you’re done, so don’t wait—your next workout depends on it. Double-dip your fueling window, and you’ll train stronger, recover faster, and feel like you actually have energy to live your life. 2. Make Hydration a Daily Habit, Not a Panic Button Hydration is not a “fix it when it’s broken” situation. If you’re only reaching for electrolytes when you cramp up or hit the wall, you’re already behind. Hydration is a daily practice, and when you get it right, your body performs like the well-oiled machine it was born to be. What does this look like in real life? Sip water and electrolytes consistently throughout the day—not just when you’re thirsty. Your body loses fluids 24/7, so hydration has to keep pace. If you’re training hard or sweating buckets, mix in a little sodium magic (hello, electrolytes) to replace what you’re losing. A sweat test can tell you exactly what your body needs, but even a simple electrolyte drink can help you stay ahead of the curve. The TL;DR? Hydrate like it’s your job, because, honestly, it kind of is. Your body will reward you with fewer cramps, clearer energy, and a whole lot more “I feel amazing” moments. 3. Train Your Gut, Not Just Your Legs If you’re skipping mid-workout fuel because you’re afraid of GI distress, it’s time to reframe the way you think about your stomach. Just like your legs need training to handle more miles, your gut needs practice to handle fueling on the go. The good news? You can train it.Start small. During longer efforts, take part of a gel, a chew, or a quick carb boost and let your gut get used to digesting while you move. Over time, your body will adapt, and those mid-run fuel breaks will feel like second nature—not a recipe for disaster. Why is this so important? Because the longer or harder you train, the more your body needs that fuel to keep you moving. Skipping it might feel fine at first, but eventually, you’ll bonk, fade, or hit the “I can go no further!” wall. Gut discomfort is so 2024. This year, practice fueling during your workouts so race day—or any big session—feels like a well-oiled snack break. Fuel Like You Mean It Here’s the thing: fueling doens't have to be complicated, but it does take intention. Nail these three habits and you’ll be the athlete who shows up prepared, recovers like a champ, and keeps crushing it week after week. Because in 2025, we’re not “winging it.” We’re winning it—one well-fueled session at a time.
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Whether you’re masterminding subtle hints for your own wish list (wink, wink) or hunting for the perfect gift for the runner who has literally everything, don’t sweat it—we’ve got you. These are the gifts they’ll actually use, love, and will probably brag about on their next group run. Spoiler: you won’t find shoes here. Why? Because shoe shopping for someone else is a one-way ticket to Gift Fail City unless they already told you exactly what they want. (And if they did, what are you doing here?) Think essentials, game-changers, and just the right amount of fun to keep them crushing miles (and looking good doing it). For the Runner Who Has It All The RunnerBox Starting at $34 Yeah, we’re tooting our own horn here. But when Runner’s World says you’re the best, you don’t argue—you just deliver. Curated gift box for for any athlete on your list? Check. Subscription for the gift that keeps giving? Double check. Trust us, this will have them smiling faster than their GPS finds satellites. For the Runner Who Likes to Stands Out A Sprints Hat $32 Find me a runner who doesn’t want a Sprints hat, and I’ll drop and give you 20. These hats are vibes. Lightweight, comfy, and so fun they might just outrun everyone—just to show it off. For the Runner Who’s Always Injured Maji Foot and Calf Massager $24.95 If you’re tired of hearing, “Can you rub my feet?” after every long run, here’s your solution. This massager is so good, you’ll probably never hear that question again. Win-win. For the Number-Crunching Runner Nix Hydration Biosensor $129 It’s like a personal hydration guru. No more guessing, no more “Is this enough water or too much?” Just pure data, baby. Hydration game = leveled up. For the Chocoholic Runner FlavaNaturals Performance Chocolate $5 It's chocolate that makes you a better runner. (OK, the “makes you a better runner” part isn’t technically verified, but it’s chocolate and it's good for you, so does it even matter?) For the Runner Who Always Gets Sick TruLean Greens and Wellness $1.80/sigle (great stocking stuffer) or $54.99/bag What’s the one thing runners want more than PRs? To NOT get sidelined by a cold. This greens + wellness combo is the superhero they didn’t know they needed for a sniffle-free winter. For the Picky Runner A Fuel Goods Gift Card Starting at $25 Because the best gifts are the ones that don’t require a gift receipt. Let them pick for themselves—they’ll thank you with every perfectly fueled mile. From stocking stuffers to next-level surprises, this guide is your ticket to winning the holiday gifting game for every runner on your list. Now, let’s make their miles merry and bright!
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Laura and Courteney here to announce our newest edition to the world. Born: December 1, 2024 Weight: 2lbs 4 oz Isn't she beautiful?!?! We're bursting with pride and could go on and on, but instead we're giving you the hot takes.... The hot takes: The Buff. It’s officially our favorite. Trying to figure out how many times we can wear it in public before it’s weird. Laura’s sipping broth obsession. It’s low-key, but it’s real. Kize Bars. 🤯 You’ll get it the second you take a bite. LMNT as hot chocolate. Game = changed. Performance chocolate. Just wait. 🍫 Eco Lips Scrub. If you ever needed proof we care about every inch of you, this is it. Pain Cakes. Trust us, you’ll use it more than you think. We have. (True story, don’t ask.) And that’s not even scratching the surface. Like: The Noka, GFB, and Lenny & Larry’s = snack squad goals. The Precision Gel = your new no-bonk hero. The Vega recovery = a giant thank you to your legs post-run. Honestly? We crushed it with this box. (Okay, fine—it was mostly Courteney.) You can find it HERE Fuel on, Laura & Courteney P.S. Want even more behind-the-scenes scoop on how we create the boxes? Follow us on Instagram or TikTok for the unfiltered Fuel Goods story.
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